Lansinoh Moms' Club

Exercising while pregnant

Image of pregnant woman stretching on exercise ball

Lots of soon-to-be moms have questions about staying fit and exercising while pregnant: Is it safe to work out? Are there any exercises I should avoid?

The American College of Obstetricians and Gynecologists (ACOG) recommends that healthy pregnant women get "at least 150 minutes of moderate-intensity aerobic activity every week". Benefits include increased energy, better sleep, and a reduction in back pain and bloating. Plus, staying fit and exercising while pregnant can make it easier to get back to fitness after birth.

Here are some tips to keep in mind:

  1. Check with your doctor before starting any exercise program. Special circumstances of your health or pregnancy might require modification or restrictions
  2. Exercise at a moderate level. A simple test of your exertion is the "talk test" – if you can have a conversation normally, your exertion and heart rate are within acceptable levels
  3. Avoid exercises that require you to lie on your back after the first trimester (or sooner if this position causes you to be dizzy or short of breath)
  4. Planks and pelvic tilts or standing pelvic tucks are great exercises to maintain core strength during pregnancy
  5. As your body changes, so does your center of balance. Avoid exercises that put you at risk for falling, such as skiing or horseback riding
  6. Wear a supportive bra when exercising to help protect your breasts
  7. Stay hydrated with plenty of water, and avoid exercise in hot, humid weather
  8. Stop exercising immediately and call your doctor if you experience bleeding, leaking of fluid from your vagina, feeling faint, contractions or cramping, decreased fetal movement, chest pain, or shortness of breath.

Check out and for more advice!

Lansinoh strongly recommends that you consult with your physician before beginning any exercise program. All content found on the website, including: text, images, audio, or other formats were created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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