Exercise During Pregnancy: What’s Safe, What’s Not, and Why It Matters

Let’s clear up one of the most frequently asked questions about pregnancy: Is it safe to exercise while pregnant?

The short answer is yes—with a few considerations. In fact, exercise during pregnancy offers powerful benefits for both the parent and the baby. Studies have shown that individuals who stay active during pregnancy tend to gain less excess weight, experience fewer complications, and often have smoother labor and delivery outcomes.¹

Beyond supporting physical fitness, regular movement helps the body adapt to the cardiovascular and respiratory changes of pregnancy, setting the stage for better endurance, strength, and recovery.

Why was exercise once discouraged during pregnancy?

Historically, fears about harming the fetus, triggering premature labor, or causing miscarriage led many healthcare providers to recommend bed rest as the “safe” option. But today’s science has a very different story to tell.

The American College of Obstetricians and Gynecologists (ACOG) reports that “physical activity in pregnancy is safe and desirable and should be recommended to patients in the absence of contraindications.”²

This is not a revolutionary perspective either. It's backed up by decades of evidence and confirmed by experts around the world, including the team that created the 2019 Canadian Guideline for Physical Activity Throughout Pregnancy. Developed by top researchers, physicians, and exercise specialists, these guidelines all point to one thing: Exercise during pregnancy isn’t just safe—it’s essential.

Myth vs. reality: Exercise during pregnancy

One of the most popular myths about exercise during pregnancy is that it has an entirely different set of rules. However, the fact is that most of the same exercise guidelines that work for the general population work for pregnant individuals as well.

150 minutes of physical activity per week? Absolutely.

Aerobic and strength training? Both encouraged.

Everyday activity? The more (reasonably), the better.

As the Canadian guidelines for physical activity throughout pregnancy emphasizes, “all women without contraindications should be physically active throughout pregnancy.”³ Whether it’s walking the dog, biking to work, practicing prenatal yoga, or strength training at the gym—exercise is medicine.

Benefits of exercise during pregnancy

The evidence around pregnancy health is strong. Evidence-based research shows that exercise significantly reduces the risk of:³

• Gestational diabetes mellitus (GDM) by 38 percent

• Preeclampsia by 41 percent

• Gestational hypertension by 39 percent

• Prenatal depression by 67 percent

These are striking numbers—and even more reassuring, evidence shows that safe exercise does not increase the risk of miscarriage, low birth weight, or preterm birth.³ The scary myths simply aren't supported by real data.

In addition to reducing the risk of pregnancy-related complications, regular exercise also helps the body adapt to the cardiovascular and respiratory changes that occur during pregnancy.

How exercise supports cardiovascular and respiratory health during pregnancy

Pregnancy naturally brings significant changes to the cardiovascular and respiratory systems. Blood volume can increase by up to 50 percent, heart rate rises, and breathing becomes more efficient to meet the oxygen demands of both the parent and the baby.¹

Regular exercise plays a key role in supporting these adaptations. Aerobic activity improves cardiac output and circulation, helping the heart pump more efficiently as the pregnancy progresses.¹ Strengthening the respiratory system through safe, moderate-intensity exercise can also improve oxygen uptake and endurance, making everyday activities—and labor and delivery—more manageable.

By maintaining cardiovascular and respiratory fitness, individuals can better meet the physical demands of pregnancy, improve overall energy levels, and set the foundation for a smoother postpartum recovery.

Exercise guidelines for pregnancy

An important aspect of pregnancy exercise research is how closely the guidelines mirror those for the general population. For most people, staying active during pregnancy simply means continuing healthy habits with a few smart adjustments. Here’s a brief overview:

The biggest differences are in how pregnant individuals monitor exertion—using tools like the Talk Test or the Borg Rating of Perceived Exertion.

• The Borg Rating is a simple rating system where you assess how hard you feel you're working, on a scale from 1 to 10. During pregnancy, aiming for a "somewhat hard" effort—around 3 to 4 on the scale—is generally recommended.

• The Talk Test is an easy, real-time check. If you can talk comfortably but not sing while exercising, you're likely working at a safe, moderate intensity.

Since heart rate can become less reliable during pregnancy, these tools help ensure that physical activity stays safe and effective.

Safe exercise activities during pregnancy

So now that we've learned exercise is safe, what does that even look like on a day-to-day basis? Most pregnant people gravitate to these: 

• Brisk walking

• Swimming or water aerobics

• Stationary cycling

• Strength training with light to moderate weights

• Prenatal yoga or gentle stretching

• Bodyweight exercises (e.g., squats, wall push-ups)

So long as individuals listen to their bodies and avoid certain contraindicated motions, these activities are not just safe—they’re beneficial. Even so, there are a few activities that should generally be avoided:

• High-impact or contact sports (e.g., soccer, basketball)

• Scuba diving or high-altitude activities without acclimatization

• Hot yoga or exercising in extreme heat

Anyone experiencing symptoms like dizziness, chest pain, shortness of breath, or vaginal bleeding should immediately stop and consult a healthcare provider.³

Protecting pelvic floor health during pregnancy

One important difference to keep in mind during pregnancy is the impact on the pelvic floor. When exercising, it’s especially important to avoid holding the breath or using the Valsalva maneuver—a breath-holding technique commonly used by weightlifters that can increase pressure on the pelvic floor, which is already under added strain from the growing fetus. This increased pressure can raise the risk of pelvic organ prolapse, and may contribute to pelvic floor dysfunction during and after pregnancy.

Here are some tips to help protect pelvic health during exercise:

• Exhale during exertion (for example, breathe out as you lift or push)

• Count your repetitions out loud to keep breathing steady

• Match your breathing to your movements

So the next time someone tells a pregnant person to slow down and "just rest," remember: Safe, intentional movement matters. Take that walk. Do the squats. Unroll the yoga mat. Staying active supports both physical health and a healthier pregnancy—and both the body and the baby will benefit.

Developing strong, coordinated breathing and pelvic floor habits during pregnancy can make a meaningful difference—not just during exercise, but also for labor, delivery, and postpartum recovery. Structured approaches to breathing and pelvic floor training, like those offered through Pelvic Health Pathways, can help reinforce safe techniques and improve long-term pelvic health.

Staying active for a healthier pregnancy and beyond

Whether an individual is pregnant, planning to be, or simply aiming for a healthier lifestyle, regular physical activity remains one of the most valuable investments in long-term health. During pregnancy, staying active is about more than following a checklist of do’s and don’ts—it’s about building strength, confidence, and habits that support health during pregnancy and beyond. Thoughtful movement, guided breathing, and focusing on pelvic floor awareness lay the groundwork for smoother labor, better postpartum recovery, and a stronger connection to the body’s evolving needs.

As research continues to affirm the power of exercise during pregnancy, it’s clear that safe movement is a tool for empowerment, not risk. Whether taking small steps with daily walks or incorporating structured programs to support pelvic health, each moment of intentional movement creates lasting benefits for both the parent and the baby.

References

1. Cram, C. (n.d.). Current Guidelines for Prenatal Fitness [Course material]. Medbridge.

2. American College of Obstetricians and Gynecologists. (2020). Physical activity and exercise during pregnancy and the postpartum period (Committee Opinion No. 804). Obstetrics & Gynecology, 135(4), e178–e188. 

3. Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., & Zehr, L. (2019). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52, 1339–1346. https://doi.org/10.1136/bjsports-2018-100056