Exercise in Pregnancy: An OB/GYN’s Perspective

Exercise in Pregnancy: An OB/GYN’s Perspective

One of the most common questions we hear is: “Is it safe to exercise while I’m pregnant?” The short answer is yes—for most women, exercise in pregnancy is not only safe but highly beneficial for both mom and baby.

Why Exercise Matters During Pregnancy

Research consistently shows that regular physical activity during pregnancy can:

• Improve mood, energy levels, and sleep
• Reduce back pain and pregnancy-related discomfort
• Support healthy weight gain
• Lower the risk of gestational diabetes and preeclampsia
• Help prepare the body for labor and recovery

Exercise is not about “staying in shape” during pregnancy—it’s about supporting your changing body and laying the foundation for a healthier pregnancy and postpartum experience.

How Much Exercise is Recommended?

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women aim for at least 150 minutes of moderate-intensity aerobic activity each week. That could look like 30 minutes of movement five days a week.

Examples of safe, pregnancy-friendly activities include:

• Walking
• Swimming
• Stationary cycling
• Yoga or Pilates
• Strength training (yes, it’s safe to lift weights especially if you’ve been doing it pre-pregnancy too)

The goal is to move in a way that feels good, sustainable, and safe for you.

Exercises to Approach With Caution

Not every type of exercise is ideal in pregnancy. It is generally advised to avoid:

• High-contact sports (like basketball, soccer, or boxing)
• Activities with a high risk of falling (skiing, horseback riding, gymnastics)
• Scuba diving and high-altitude exercise (due to oxygen concerns)

That said, if you were very active before pregnancy—such as a runner or weightlifter—you can often continue with modifications as you progress through the trimesters. The key is to listen to your body and discuss your routine with your doctor. It is also important to seek out trainers/group classes that are knowledgeable on how you can modify movements based on how far along you are. 

Listening to Your Body

A helpful guideline during pregnancy is the “talk test”: you should be able to carry on a conversation while exercising. If you’re breathless to the point you can’t talk, it’s time to slow down. There have been recommendations to keep heart rate under 140bpm, or not lifting greater than 25 pounds. However, this has not been proven to be unsafe. Again, it all goes back to listening to your body. As another example, if you’d like to start a certain exercise program make sure you are in consultation with a trainer that specializes in prenatal movement/exercises to safely start. 

Warning signs that you should stop and call your provider include:

• Vaginal bleeding
• Dizziness or fainting
• Chest pain or severe shortness of breath
• Painful contractions
• Fluid leaking from the vagina

These don’t happen often, but they’re important to know.

Exercise as Empowerment

Pregnancy is a time of tremendous change, and exercise can be an empowering way to stay connected to your body. We often remind patients that movement doesn’t need to be intense or complicated. Even a daily walk counts. 

Unless you’ve been told otherwise, exercise is one of the best things you can do for yourself and your baby during pregnancy. Start small, stay consistent, and remember—you’re moving for two.

Your body is doing something incredible—growing life. Movement is one way to honor that process, boost your well-being, and prepare for the journey ahead.

Author

Dorothy Bestoyong, DO Dorothy Bestoyong, DO, brings a wealth of experience to the team at Premier Obstetrics & Gynecology. Originally born in Manila, Philippines, Dr. Bestoyong moved to the Bay Area in California before eventually settling in Jacksonville, Florida. She received her Bachelor of Science degree from the University of North Florida. Following her undergraduate studies, Dr. Bestoyong went on to receive her osteopathic medicine degree from West Virginia School of Osteopathic Medicine in Lewisburg, West Virginia. She completed her residency at UCF/HCA Orlando OBGYN at Osceola Regional Medical Center, where she served as the academic chief resident. Dr. Bestoyong has interests in all aspects of Women’s Health, especially general obstetrics and minimally invasive/robotic gynecological surgery. When she’s not at work, you can find her trying out local restaurants, playing tennis, working out (especially pilates), and spending time with her husband.