Regular movement during pregnancy improves mood, sleep, and circulation, reduces back pain, and may shorten labor. Most healthy pregnant women should aim for at least 150 minutes of moderate-intensity activity per week.
First Trimester
If you exercised before pregnancy, you can usually continue your routine — just dial back the intensity. New to exercise? Start gently with brisk walking, prenatal yoga, or stationary cycling for 20–30 minutes most days.
Second Trimester
Energy returns and morning sickness fades — many women feel their best now. Avoid lying flat on your back for extended periods (the uterus presses on the vena cava). Switch to side-lying or inclined positions for floor work.
Third Trimester
Center of gravity shifts and joints loosen. Focus on stability: swimming, water aerobics, walking, prenatal yoga, and pelvic floor exercises (Kegels). Skip anything with fall risk.
Activities to Avoid
- Contact sports (soccer, basketball, hockey).
- Activities with high fall risk (skiing, horseback riding, mountain biking).
- Scuba diving and hot yoga.
- Heavy weightlifting with breath-holding.
- Exercise at altitudes above 6,000 feet if you’re not acclimated.
Warning Signs to Stop
Stop exercising and call your doctor if you experience vaginal bleeding, dizziness, headache, chest pain, calf pain or swelling, contractions, or fluid leakage. Always warm up, cool down, and listen to your body — pregnancy is not the time to chase personal records.
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