Exercise During Pregnancy: What You Need to Know
Staying active during pregnancy is one of the best things you can do for both your and your baby's health. For most people with uncomplicated pregnancies, 150 minutes of moderate-intensity aerobic exercise per week is recommended. This should include:
- Aerobic activity (e.g., walking, swimming, cycling)
- Resistance/strength training (recommended twice per week)
Whether you were exercising before pregnancy or are just starting out now, it's never too late to begin!
The short version
- Aim for 150 minutes of moderate aerobic exercise per week.
- Add strength training twice per week.
- There are no set weight limits for lifting during pregnancy.
- Exercise has not been linked to miscarriage in healthy pregnancies.
- Check with your provider first if your pregnancy is high risk or you have restrictions.
Where to start
Choose Activities You Enjoy
Sticking to exercises you like will help you stay consistent. Even something as simple as a daily walk can support your fitness, while strength training has added benefits, especially during pregnancy.
Strength training
Lifting Weights? Yes, You Can!
There are no set weight limits when it comes to lifting during pregnancy.
As long as your doctor hasn't placed any restrictions on your activity, it's safe and often highly beneficial to continue lifting throughout your pregnancy.
In fact, strength training:
- Supports your core and pelvic floor
- Can help prepare your body for labor and delivery
- Aids in postpartum recovery
The evidence
Proven Benefits of Exercise in Pregnancy
Regular physical activity during pregnancy can help:
- Reduce the risk of gestational diabetes
- Lower the chance of preeclampsia
- Prevent excessive weight gain
- Decrease the risk of preterm birth
Importantly, exercise has not been linked to miscarriage in healthy pregnancies. On the contrary, it's one of the most effective ways to support a healthy pregnancy journey.
Safety
Listen to Your Body and Your Doctor
While exercise is beneficial for most people, it's still important to:
- Check with your healthcare provider, especially if you have a high-risk pregnancy or any restrictions.
- Pay attention to how your body feels. Fatigue, dizziness, or pain are signs to slow down or stop.
- Stay hydrated and avoid overheating, especially in the first trimester.
Common questions
Exercise During Pregnancy: Quick Answers
How much exercise is recommended during pregnancy?
For most people with uncomplicated pregnancies, 150 minutes of moderate-intensity aerobic exercise per week, plus resistance or strength training twice per week.
Is it safe to lift weights while pregnant?
Yes. There are no set weight limits when it comes to lifting during pregnancy. As long as your doctor hasn't placed any restrictions on your activity, it's safe and often highly beneficial to continue lifting throughout your pregnancy.
Can exercise cause a miscarriage?
Exercise has not been linked to miscarriage in healthy pregnancies. On the contrary, it's one of the most effective ways to support a healthy pregnancy journey.
Is it too late to start exercising if I didn't before pregnancy?
No. Whether you were exercising before pregnancy or are just starting out now, it's never too late to begin.
What are the benefits of exercising during pregnancy?
Regular physical activity can reduce the risk of gestational diabetes, lower the chance of preeclampsia, prevent excessive weight gain, and decrease the risk of preterm birth. Strength training also supports your core and pelvic floor, can help prepare your body for labor and delivery, and aids in postpartum recovery.
When should I stop a workout?
Pay attention to how your body feels. Fatigue, dizziness, or pain are signs to slow down or stop. Stay hydrated and avoid overheating, especially in the first trimester.
Do I need a referral to see a physical therapist in Knoxville?
In Tennessee, generally no. You can come straight to us.
Work with us
Pregnant, and Not Sure Where to Start?
Are you pregnant? Trying to maintain your exercise routine? Having pain? If you're unsure where to start, are dealing with pain, or want a safe plan tailored to you, come see Kate in the clinic. She'd be happy to help you create a routine that works for you during and after pregnancy.
This article is general education, not medical advice for your specific pregnancy. Talk with your obstetric provider before starting or changing an exercise routine, especially if your pregnancy is considered high risk.