How to Exercise Safely During Pregnancy

When you’re expecting a baby, you might feel more tired than you usually do.

However, you may want to find ways to fit exercise into your daily routine. 

Moving your body has many benefits during and after your pregnancy.

What are the benefits of exercise during pregnancy?

You will experience many changes throughout the nine months of your pregnancy. Regular exercise will help you to feel your best during all three trimesters.

Some benefits you might feel include:

• Longer, deeper sleep.
• Better mood.
• More energy.
• Fewer aches and pains.
• Better weight control.
• Easier recovery from childbirth.

What exercises are safe during pregnancy?

Be sure to talk to your doctor before starting or continuing exercise while you are pregnant.

Ask which exercises on the list below are best for your level of fitness. Keep asking your doctor about safe activities as your body changes over the months. 

Some indoor and outdoor activities to try are:

• Taking the stairs instead of the elevator.
• Dancing to your favorite songs.
• Riding a bike.
• Jumping rope.
• Gentle low-impact aerobics.
• Yoga or other stretching.
• Lifting light weights.

Some physical activity is better than none!

Do what you can, even if it’s just a few minutes a day.

Should you avoid exercise if you have certain medical conditions?

For some pregnant women, exercise is too risky.

According to the American College of Obstetricians and Gynecologists, you should not exercise if you:

• Have preeclampsia (high blood pressure). 
• Have placenta previa after 26 weeks of pregnancy.
• Are pregnant with 
• Have severe anemia.
• Have been diagnosed with certain heart and lung diseases.
• Have had preterm labor.

Questions or concerns? Call your doctor to make the best decision for you and your baby.

Support during and after your pregnancy 

Whether you're expecting a baby or adjusting to life with a newborn, Parkland Community Health Plan is here to help! Visit our Pregnancy Support page for valuable resources that can help you on your journey: Prenatal & Postpartum Pregnancy Support