Exercise During Pregnancy: Safe Guidelines

The American College of Obstetricians and Gynecologists recommends that pregnant women without complications get at least 150 minutes of moderate-intensity aerobic activity per week. This mirrors the general adult guideline and is safe for most pregnancies.

Regular prenatal exercise reduces the risk of gestational diabetes, preeclampsia, cesarean delivery, and excessive weight gain. ACOG notes that women who were active before pregnancy can generally continue their routines with modifications.

Walking, swimming, stationary cycling, and prenatal yoga are consistently recommended as safe throughout pregnancy. These activities provide cardiovascular benefits without excessive joint stress or fall risk.

ACOG advises avoiding contact sports, activities with fall risk, hot yoga, and any exercise performed while lying flat on the back after the first trimester. Scuba diving is also contraindicated due to pressure changes affecting the fetus.

ACOG identifies specific symptoms that require immediately stopping exercise and contacting a healthcare provider: vaginal bleeding, regular painful contractions, amniotic fluid leakage, dizziness, and chest pain.

Shortness of breath before exertion, calf pain or swelling, and headache are additional warning signs. These symptoms do not necessarily indicate a serious problem but require medical evaluation before resuming activity.