Stop Exercise and Get Medical Care Right Away If You Notice These Signs
Call your provider or seek emergency care if you have vaginal bleeding or fluid leaking from the vagina, chest pain, dizziness or fainting, a headache that doesn’t go away, shortness of breath before you even start exerting yourself, calf pain or swelling, muscle weakness, contractions, or a noticeable drop in your baby’s movement. These signs can point to a problem that needs medical attention, not just a workout that was too hard.
Is It Safe to Exercise During Pregnancy?
For most people with an uncomplicated pregnancy, yes. Guidance from the American College of Obstetricians and Gynecologists (ACOG) supports regular physical activity throughout pregnancy for people who don’t have a medical or pregnancy-related reason to avoid it. The Physical Activity Guidelines for Americans back this up, recommending at least 150 minutes of moderate-intensity aerobic activity a week during pregnancy and the postpartum period — about 30 minutes a day, five days a week.
That target is the same whether you’re brand new to exercise or already active. The difference is how you get there.
How Much Exercise Is Recommended, and Where to Start
- Already active before pregnancy: You can generally continue moderate or vigorous activity you were already doing, aiming for that same 150 minutes a week.
- New to exercise or wasn’t active before pregnancy: Start with shorter sessions of moderate activity and build up gradually toward the 150-minute weekly goal. There’s no need to rush.
- Strength training: Adding muscle-strengthening activity on two or more days a week is generally encouraged alongside aerobic activity.
- Every pregnancy is different: Your own health history, how the pregnancy is progressing, and any complications should guide the specifics. This is a conversation to have with your provider, not a one-size-fits-all plan.
Activities Generally Considered Safe
These are commonly recommended low-to-moderate-impact options for people with an uncomplicated pregnancy:
- Brisk walking
- Swimming and water aerobics
- Stationary cycling
- Low-impact aerobics
- Modified yoga and modified Pilates classes designed for pregnancy
If running, jogging, or other higher-intensity activities were already part of your routine before pregnancy, many people can continue them with guidance from their provider. Starting one of these for the first time during pregnancy is a different conversation to have with your care team.
Activities and Situations to Avoid
- Contact sports or activities with a high risk of falling or collision, such as soccer, basketball, ice hockey, horseback riding, downhill skiing, and gymnastics
- Scuba diving
- Hot yoga or hot Pilates, and exercising in extreme heat or humidity, due to overheating risk
- Exercise at high altitude if you’re not already acclimated
- Lying flat on your back for exercise, especially after the first trimester — this position can press on major blood vessels and reduce blood flow
- Holding your breath during strength training
When Exercise Needs to Be Modified or Avoided
Certain conditions and pregnancy complications may mean physical activity needs to be limited or avoided. Reasons a provider might recommend modifying or holding off on exercise can include certain heart or lung conditions, an incompetent or shortened cervix, ongoing vaginal bleeding in the second or third trimester, placenta previa after a certain point in pregnancy, preeclampsia or pregnancy-related high blood pressure, or a history of preterm labor. This isn’t a complete list, and it isn’t a way to self-diagnose — it’s a reason to ask your own provider directly whether any of your health history applies to you.
How to act on what you know about Pregnancy and Exercise
- Ask your prenatal care provider whether your specific pregnancy has any reason to limit or avoid exercise.
- If you’re cleared for activity, start where you are — build up gradually if you weren’t active before, or maintain your usual routine if you were, adjusting as your body changes.
- Choose from generally safe activities, and skip the higher-risk ones listed above.
- Know the warning signs above, and stop immediately if any appear.
- Check in with your provider again if your pregnancy status changes — a new complication, a milestone like reaching the third trimester, or new symptoms are all reasons to revisit your activity plan.
Questions studies have not settled about Pregnancy and Exercise
People carrying multiples, people with pre-existing heart or lung conditions, and people with a history of preterm birth may need individualized guidance that looks different from general recommendations. This article covers general population guidance for people with uncomplicated, singleton pregnancies. It does not cover every medical scenario, every trimester-by-trimester adjustment, or personal risk factors, which is why a conversation with your own prenatal care provider matters more than any general guide, including this one.
Reader questions on Pregnancy and Exercise
Can I start a new exercise routine if I wasn’t active before I got pregnant?
Generally, yes, with your provider’s guidance. The recommended approach is to start with shorter sessions of moderate activity, like walking, and build up gradually rather than starting with a high-intensity program.
Is it safe to keep running or doing intense workouts if I did them before pregnancy?
Many people who were already doing vigorous activity can continue during pregnancy. Whether that’s right for you depends on your specific health and how the pregnancy is going, so check in with your provider about continuing your specific routine.
Why should I avoid lying on my back to exercise after the first trimester?
After the first trimester, lying flat on your back can put pressure on major blood vessels and reduce blood flow. Many prenatal exercise modifications simply adjust these positions to side-lying or seated alternatives.
What if I don’t have any of the listed complications but still feel unsure about exercising?
That uncertainty is worth bringing directly to your prenatal visit. Your provider can factor in your full health history, not just a general checklist, and help you build a plan that fits your specific pregnancy.
Related Reading on Reproductive Health Ctr
- Pregnancy & Preconception: Getting Ready, Before and After a Positive Test — for guidance on the period leading up to pregnancy and early pregnancy basics.
- Preparing for a Reproductive Health Visit — for how to make the most of appointments where you can ask about an activity plan.
- Birth Control & Contraception — for context if you’re navigating pregnancy planning alongside activity changes.
- Read our full Medical Disclaimer
Educational Disclaimer
This article is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not recommend a specific exercise program for any individual and does not account for personal health history, pregnancy complications, or trimester-specific needs, which vary by person. Always consult a qualified healthcare provider before starting, changing, or continuing an exercise routine during pregnancy, and seek emergency care right away if you experience any of the warning signs listed above.