Should I be physically active during my pregnancy?
Almost all women can and should be physically active during pregnancy. According to current physical activity guidelines External link (PDF, 14.4 MB) , regular physical activity may
help you and your baby gain the appropriate amounts of weight
reduce backaches, leg cramps, and bloating
reduce your risk for gestational diabetes (diabetes during pregnancy)
reduce your risk for postpartum depression NIH external link
There's also some evidence that physical activity may reduce the risk of problems during pregnancy such as preeclampsia NIH external link (high blood pressure during pregnancy), reduce the length of labor and postpartum recovery, and reduce the risk of having a cesarean section (or C-section) External link.
If you were physically active before you became pregnant, you may not need to change your exercise habits. Talk with your health care professional about how to change your workouts during pregnancy.
Being physically active can be hard if you don’t have childcare for your other children, haven’t exercised before, or don’t know what to do. Keep reading for tips about how you can work around these hurdles and be physically active.
How much and what type of physical activity do I need?
According to current guidelines External link (PDF, 14.4 MB) , most women need the same amount of physical activity as they did before becoming pregnant. Aim for at least 150 minutes a week of moderate-intensity aerobic activity. Aerobic activities—also called endurance or cardio activities—use large muscle groups (back, chest, and legs) to increase your heart rate and breathing. Brisk walking is a form of aerobic activity.
How can you tell if you’re doing moderate-intensity aerobic activity? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily—but you can’t sing—that’s moderate intensity.
If you can only say a few words before pausing for a breath, that’s called vigorous-intensity activity. If you were in the habit of doing vigorous-intensity aerobic activity or were physically active before your pregnancy, then it’s likely okay for you to continue these activities during your pregnancy.
You can talk to your health care professional about whether to or how to adjust your physical activity while you’re pregnant. If you have health issues such as obesity, high blood pressure, diabetes, or anemia (too few healthy red blood cells), ask your health care professional about a level of activity that’s safe for you and your unborn baby.
How can I stay active while pregnant?
Even if you haven’t been active before, you can be active during your pregnancy. Here are some tips.
Go for a walk where you live, in a local park, or in a shopping mall with a family member or friend. If you already have children, take them with you and make it a family outing.
Get up and move around at least once an hour if you sit most of the day. When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help.
Make a plan to be active while pregnant. List the activities you’d like to do, such as walking or taking a prenatal yoga class. Think of the days and times you could do each activity on your list, such as first thing in the morning, during your lunch break from work, after dinner, or on Saturday afternoon. Look at your calendar or phone or other device to find the days and times that work best and commit to those plans.
How can I stay safe while being active?
For your health and safety, and for your baby’s, you should not do certain physical activities while pregnant. Some of these are listed below. Talk to your health care professional about other physical activities you should not do.