Safe Forms of Exercise During Pregnancy

You already know that exercise is good for you in general. Did you know that it’s just as important (if not more so) during pregnancy? Of course, many of the common and unpleasant side effects that come with growing new life can make finding motivation difficult. You’re tired, sore, and nauseated (among other issues). All you want to do is lie down and sleep.


The thing about exercise is that it may actually help to alleviate many of the unwanted side effects of pregnancy. Not only does it decrease pregnancy symptoms, but it can also elevate your mood and decrease your postpartum recovery time. It even benefits your baby, leading to improved brain health and a lower BMI.


While you can (and should) exercise during pregnancy, you want to make sure that you’re doing so safely. One of the first things that you should do is consult with your doctor as some pregnant women might need to avoid certain activities or too much physical activity altogether. Other than that, it’s time to start looking for beneficial forms of exercise. Here are a few safe types to try.


Walking is one of the easiest forms of exercise that you can do during pregnancy. It’s also one that you can do all the way up until you go into labor. Consider a brisk walk around the neighborhood with your partner, neighbor, or close friend. Find easy trails to traverse at your local parks.


If you’re an experienced runner, you may even be able to continue running throughout most of your pregnancy. If you choose to run, however, stick to level terrain and take it easy. When you’re pregnant, your ligaments loosen a bit, which can increase your risk of injury.

Spin Classes

If you’ve been doing spin for at least six months before you became pregnant, you may still be able to continue for a while. Indoor cycling can be a great form of cardio, and it lets you go at your own pace.


If you take formal spin classes, be sure to let your instructor know you’re expecting. You may also sit out or modify certain spin activities like sprints and hill climbs. Be sure to listen to your body. If you feel tired or sore, take a break.


Swimming is an excellent form of low-impact exercise that’s perfect for pregnancy. You weigh less when you’re in water, which can make you feel lighter and more agile. Getting into the water can also help alleviate nausea, swelling, and other unpleasant pregnancy side effects. If you enjoy swimming and want to continue even after giving birth, you might look into custom pools Las Vegas.


When getting into a pool during pregnancy, avoid jumping or diving in. Instead, use the stairs.


While you can continue with regular yoga classes (although you may need to modify your movements), consider looking into prenatal yoga. The movements encourage relaxation, focus, flexibility, and deep breathing, which can all help to prepare you for childbirth.


Look for classes specifically geared toward pregnant individuals. If you decide to stick to your regular classes, though, be sure to inform your instructor. They may be able to help you modify certain moves or help you identify which ones to avoid.

Strength Training

Strength training can be a great way to increase muscle tone during pregnancy. If you choose to lift weights, stick to lower weights and perform higher reps. You might also switch to machines to limit your range of motion and decrease your risk of injury. Don’t forget to breathe through your movements and stretch at the end of your workouts.


Being pregnant doesn’t mean that you have to give up exercising. In fact, exercising should be encouraged during pregnancy. The important thing to remember is to choose safe ways to stay fit. You should also be sure to listen to your body. With caution, you can stay fit, ensure a healthy pregnancy, and even boost the health of your unborn baby.

Finn Pierson