Exercising Safely While Pregnant

Written by Mary Ann White, PTA

​Are you wondering how exercise can help you during pregnancy or what kinds of exercises are safe? Exercise is appropriate for most healthy women with uncomplicated pregnancies. ​

​Maintaining a regular exercise program during pregnancy can help you stay fit, reduce some of the common discomforts of pregnancy and make it easier to get back in shape after the baby is born. ​

​Exercise:

• Improves posture
• Eases constipation
• May decrease your risk of gestational diabetes, preeclampsia and C-section
• Makes it easier to lose weight and get back in shape after the baby is born
• Reduces fatigue
• Relieves stress
• Build stamina for labor and delivery
• Promotes healthy weight gain during pregnancy
• Improves your overall fitness

Staying safe while you exercise is a top concern. Walking, swimming, stationary biking, low-impact aerobics and pregnancy workout classes are appropriate during pregnancy.  Remember to progress slowly and follow the guidelines below. 

Workout at a moderate intensity

• Use the Borg Rating of Perceived Exertion Scale and keep the intensity of aerobic exercise between levels 12–14 (somewhat hard).
• Strength training exercises should be performed with moderate resistance (about 50% of what you can safely lift one time) or less.

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Stay hydrated and avoid working out in hot, humid conditions

•  Drink plenty of water
•  Wear loose fitting clothing
•  Workout in an air conditioned or temperature controlled environment

If you have gestational diabetes

• Exercise about an hour after a meal to keep your blood glucose level stable.
• If your blood glucose levels drop below 100 mg/dL during or after exercise, consume 15-20 grams of fast acting carbohydrate every 15 minutes until blood glucose is above 100 mg/dL
• Postpone exercise if your blood glucose level is above 240 mg/dL or you are sick
• Exercise at the same time each day, if possible
• Have a bedtime snack to keep blood glucose stable overnight
• If you are on insulin or medication, check with your physician about the proper timing of exercise and medication

Avoid activities that put you at risk for falling, injury or other complications

• Contact sports like ice hockey, boxing, soccer, basketball
• Activities with a high risk of falling like surfing, skiing, off-road cycling, gymnastics
• Hot yoga and hot Pilates
• Avoid exercising in a supine position (on your back) after the 1st trimester
• Avoid prolonged standing

Stop exercising and consult your physician if you experience:

• Vaginal bleeding or leakage of amniotic fluid
• Regular painful contractions
• Shortness of breath before physical activity
• Dizziness or sudden headache
• Chest pain
• Muscle weakness that affects your balance
• Calf pain or swelling

For more information, see:

• Physical Activity/Exercise and Diabetes:  A Position Statement of the American Diabetes Association (2016)
• The American College of Obstetricians and Gynecologists Committee Opinion:  Physical Activity and Exercise During Pregnancy and the Postpartum Period (number 650. December 2015)