Prenatal Exercises

Staying active during pregnancy can lift your mood, ease common aches and even help prepare your body for labor. You don't need to push yourself hard — just move in ways that feel good and safe for where you are right now. 

Why It Helps

Exercising during pregnancy brings a lot of benefits, including:

• Boosts energy and sleep
• Helps maintain strength and flexibility
• Improves posture and circulation
• Relieves back pain and muscle tension
• Supports mental and physical health, increases self-confidence and well-being  

Listen to Your Body

Always check with your provider before starting or continuing an exercise routine. Everyone's pregnancy is different, and your needs may change from trimester to trimester.

Here are a few safety tips to keep in mind: 

• As your belly grows, your balance and joints change-go slow and steady
• Avoid high-risk or high-impact activities, or anything that might cause a fall or hit to your belly
• Avoid holding your breath — breathe steadily, and exhale on effort
• Stay cool and hydrated-drink water before, during and after activity
• Make sure you can still talk while you exercise (that's a good sign you're not overdoing it)
• Skip movements that involve lying flat on your back after 20 weeks
• Occasionally, exercise may stimulate uterine activity or cause other possible problems. If pelvic cramping occurs, stop, hydrate, and rest.  
• If something doesn't feel right, stop and check in with your provider 

What Kinds of Exercise Are Good? 

Try some of these to see what you enjoy:

• Cycling (stationary): Low-impact and stable
• Dance or prenatal movement classes: Fun, energizing, and great for mood — as long as the movements feel stable and supported
• Pelvic floor (Kegel) exercises: Build strength to support birth and recovery
• Prenatal yoga or stretching: Improves flexibility and can reduce stress
• Strengthening exercises: Just use body weight or light resistance
• Swimming and water aerobics: Light on your joints, great for circulation
• Walking: Great anytime and easy to fit into your day

Even short sessions — 10 to 20 minutes — can make a difference. If you exercised before pregnancy, you can often continue (with some modifications). If you're starting fresh, that's great too — just ease in.

And remember, it's okay to rest when you need to. Movement should help you feel better, not more worn out.