Exercise during pregnancy: safe and beneficial
Physical Activity
Key points
- 150 minutes of moderate activity a week, on at least 3 days.
- Risk of gestational diabetes, preeclampsia and hypertension is about 40% lower.
- Pelvic floor exercises are beneficial.
- Discuss activity with your OB-GYN or midwife, especially if you have complications.
What the guidelines recommend
The American College of Obstetricians and Gynecologists recommends that pregnant women without complications get at least 150 minutes of moderate aerobic activity a week. The 2019 Canadian guideline, based on a series of systematic reviews, makes the same recommendation, spread over at least 3 days, plus pelvic floor training. Meeting these targets was linked to about 40% lower risk of gestational diabetes, preeclampsia and gestational hypertension, without increasing the risk of miscarriage, preterm birth or low birth weight (Mottola et al., 2018). The WHO gives similar advice (Bull et al., 2020).
How to tell moderate intensity
- You can talk but not sing.
- On a 0 to 10 effort scale, it feels like a 5 or 6.
Ideas
- Brisk walking.
- Swimming or water aerobics.
- Stationary cycling.
- Prenatal yoga or Pilates.
- Light strength training.
- Daily pelvic floor (Kegel) exercises.
Frequently asked questions
Is it safe to start exercising while pregnant?
Yes, for most women. Start gradually with walking or swimming and build up.
Which activities should I avoid?
Contact sports, activities with a high risk of falling, scuba diving and exercise in extreme heat. After the first trimester, avoid long periods lying flat on your back.
Sources
- Mottola et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine 52(21):1339-1346. doi:10.1136/bjsports-2018-100056
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Sherrington et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews 2019(1). doi:10.1002/14651858.CD012424.pub2
- American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. www.acog.org
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Physical Activity tools
IPAQ: International Physical Activity Questionnaire (short)
Calculates your MET-minutes per week and your activity level.
QuizDo you meet the Physical Activity Guidelines? Check
Minutes of moderate and vigorous activity per week, plus strength training.
Quiz30-second chair stand test (for adults 60+)
How many times can you stand up from a chair in 30 seconds? Compared with CDC norms.
PDF · TrackerMonthly step tracker
Write down your daily steps and track your progress.
PDF · Log15-minute home strength workout + training log
A no-equipment routine with an 8-week rep log.
PDF · Card + trackerBalance exercises for adults 60+
A safe balance and leg-strength routine with a 4-week tracker.