Is It Safe to Work Out While Pregnant? Benefits and Safe Exercises for You and Your Baby
Pregnancy can bring about concerns regarding weight gain, food cravings, muscle and joint pain, and decreased mobility. You might feel too fatigued, bloated, or swollen to think about working out. However, incorporating a daily physical routine can lead to significant physical and emotional benefits.
Is it Safe to Start a Fitness Training Program While Pregnant?
The answer is a resounding YES! Exercise during pregnancy is not only safe but highly recommended. With clearance from your physician and a safe training program designed by a specialized prenatal fitness trainer, you can enjoy a healthier and more comfortable pregnancy.
The American College of Obstetricians and Gynecologists (ACOG) advises that pregnant women engage in aerobic and strength conditioning for at least 30 minutes on most days of the week. Your exact workout plan will depend on your fitness level before pregnancy and your current stage of pregnancy.
What Workouts Can I Do While Pregnant?
Prenatal Training
Prenatal training involves a consistent, safe, and progressive exercise program throughout your pregnancy. This helps keep you in shape and prepares your body for labor and delivery.
What are the Benefits of Exercising During Pregnancy?
While Pregnant
Minimize weight gain
Prevent common discomforts such as low back pain and SI joint pain
Avoid pelvic floor dysfunction, diastasis recti, urinary incontinence, and constipation
Promote better sleep and increase energy levels (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Improve posture, self-esteem, and body image (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Reduce stress, anxiety, insomnia, and depression (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Decrease nausea, morning sickness, leg cramps, swelling, and varicose veins
During Labor
Faster and easier labor (Clapp, 1998)
Lower chances of needing a C-section or other interventions
After Delivery
Quick recovery and better handling of the physical demands of motherhood with less pain or injury (Clapp, 2002)
Lower risk of postpartum depression
Improved sleep quality
What are the Benefits for the Baby?
Enhanced cardiorespiratory system, leading to higher cardio fitness levels extending into childhood (Clapp & Little, 1995)
Lower fat and weight levels as children (Moyer, Reoyo, & May 2016)
Higher scores on intelligence, memory tests, and oral language tests compared to children of non-exercising mothers (Reynolds, 2013)
Safe Prenatal Fitness Training with Lyen Wong
Guiding moms-to-be through safe, effective workouts that build strength, ease pregnancy discomfort, and support a healthier journey for mom and baby.
Pregnancy is a time of change, but staying active can make the journey smoother, healthier, and more empowering for both you and your baby. With the right approach, fitness becomes more than exercise — it’s preparation for labor, recovery, and long-term wellness.
Still have questions about exercising while pregnant? Here are answers to the most common ones women ask.
Frequently Asked Questions About Exercising While Pregnant
1. Is it safe to start a fitness program while pregnant?
Yes — as long as you have medical clearance from your healthcare provider. If you were active before pregnancy, you can usually continue with modifications. If you’re new to exercise, starting with gentle, low-impact workouts like walking, swimming, or prenatal yoga is both safe and beneficial.
2. What workouts can I do while pregnant?
Safe prenatal workouts include:
Walking or light jogging (if approved by your doctor)
Swimming or water aerobics
Prenatal yoga and Pilates
Strength training with light to moderate weights
Bodyweight exercises like squats, wall push-ups, or modified planks
The key is to avoid high-risk activities (contact sports, heavy lifting, or lying flat on your back for long periods after the first trimester).
3. What are the benefits of exercising during pregnancy?
Exercise can:
Reduce back pain and joint discomfort
Improve circulation and energy levels
Help manage weight gain
Lower the risk of gestational diabetes and preeclampsia
Boost mood and reduce stress
4. How does exercise help during labor?
Staying active improves endurance, strength, and breathing — all of which make labor more manageable. Women who exercise regularly often experience shorter, smoother deliveries.
5. What are the benefits of exercise after delivery?
Exercise helps your body recover faster, strengthens your core and pelvic floor, and supports mental health by reducing stress and postpartum depression risks.
6. What are the benefits for the baby?
Research shows that babies born to mothers who exercise during pregnancy may:
Have healthier birth weights
Develop stronger heart and lung function
Benefit from improved brain development
Have lower risks of metabolic issues later in life
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