Tips on exercising when you're pregnant

| Healthy You | Women’s Health

Pregnant woman lies back in water of swimming pool

Keeping fit will help your body prepare for childbirth and beyond.

If you who never miss a workout or a run, you value what exercise does for your health. When you’re expecting a baby, you may wonder about keeping up with that routine.

“Regular movement is one of the best things you can do while you’re pregnant, as long as your doctor says it’s okay,” says Nathan Amrine, MD, an obstetrician/gynecologist at PeaceHealth in Vancouver, Washington.

“That’s because there are many benefits to exercise for everyone — pregnant or not.”

Exercise during pregnancy helps you:

  • Even out mood swings.
  • Sleep better.
  • Keep in shape for labor and delivery.
  • Reduce your chances of needing a C-section.
  • Prevent babies from getting too big.

Best types of exercise

If you already exercise, continue your routine. Otherwise, start! Try to move often, every day.

Your best bets include low-impact options such as:

  • Walking
  • Swimming
  • Yoga or dance
  • Stationary bike
  • Weight training

Don’t be afraid to sweat a little. Push yourself until you are short of breath, not out of breath. You should be able to talk a few words without gasping. If you cannot talk, decrease your intensity.

“There are some things to be careful about with exercise when you’re pregnant,” says Dr. Amrine.

A few precautions 

  • Drink water to avoid dehydration.

After the fifth month:

  • Don’t do exercises that have you lie flat on your back. This can decrease blood flow to your heart and the tissue that surrounds and supports your baby.
  • Avoid exercises that can cause you to lose your balance or fall (e.g., bike riding or trail running). Because of changes to your center of gravity, you might be less coordinated.

Ask your care team if you’re unsure about an exercise you’d like to try. And talk to your doctor or care team for medical advice specific to your situation.

Interactive tool: Your baby's growth Explore pregnancy resources
portrait of Nathan F. Amrine MD

Nathan F. Amrine MD

Obstetrics and Gynecology
Dr. Nathan Amrine is board certified by the American Board of Obstetrics & Gynecology and is a Fellow of the American College of Obstetrics & Gynecology. Dr. Amrine earned a bachelor’s degree from Central Washington University and a medical degree from Ross University before completing his residency at LSU Health in Shreveport, Louisiana. Dr. Amrine is focused on providing patient-centered care. "It is important to keep the patient and their family and support persons involved during care, so everyone involved knows what is going on, why it is happening, and what to expect. I believe the patient should be fully engaged with the decision-making process so that we can achieve common care goals." Dr. Amrine chose to serve OB-GYN patients to work with families during all phases of life, from pre-pregnancy to birth, through peri- and post-menopause, including both routine health care and for specific gynecology issues that may arise later in life. Away from work, Dr. Amrine is a devoted husband, father of two and the proud owner of two golden retrievers. He is an avid golfer and sports fan, particularly enjoying college and pro football.