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  • Pauline Nardella

Healthy Pregnancy: Exercising While Pregnant

Updated: Aug 15, 2019

Woman practicing yoga while pregnant

Should I Exercise While Pregnant?

Giving birth to your baby is a physical event that involves many different muscle groups and it is truly a mind-body process. As long as you are healthy and your pregnancy is considered low risk, it is considered safe to continue or even start most types of exercise. According to the American College of Obstetricians and Gynecologists, which updated its recommendations in 2017, “women without major medical or obstetric complications should get at least 20 to 30 minutes of moderate-intensity aerobic exercise — enough to get you moving, while still being able to carry on a conversation — on most days of the week.”

Exercising Safely

Always consult with your healthcare provider before engaging in any new exercise regimen. When taking an exercise class for the first time, be sure to inform the instructor that you are a beginner.

A list of safe exercises for pregnancy from The March of Dimes can be found here.

Types of Exercise Best During Pregnancy

Walking is the easiest exercise to fit into your day and the safest exercise for pregnant women. Swimming helps take the pregnancy weight off your joints, especially towards the end of pregnancy. Strength training with light weights helps keep your muscles strong and your balance intact. Prenatal yoga and/or pilates are both wonderful ways to devote mind-body exercise to you and your growing baby.

Regular exercise, deep breathing and meditation all support the process of labor. So don’t shy away from it, embrace some sort of exercise throughout your pregnancy.

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