Safe Exercise During Pregnancy: A Trimester-by-Trimester Guide

Staying active in pregnancy is one of the best things you can do for your body and mind — it can ease back pain, improve sleep, boost mood, and help with recovery. Here's how to move safely at every stage.

A note of care: This is general wellness information, not medical advice. Always get your provider's okay before starting or continuing exercise.

How Much Exercise Is Safe?

For most healthy pregnancies, ACOG recommends at least 150 minutes of moderate activity per week. If you exercised before pregnancy, you can usually continue with modifications; if you're new to it, start gently.

Great Pregnancy-Safe Activities

• Walking — accessible and easy on the joints
• Swimming and water aerobics — the water supports your weight
• Prenatal yoga and Pilates — build strength and calm (avoid deep twists and lying flat on your back later on)
• Stationary cycling and low-impact strength work

Trimester-by-Trimester Tips

First trimester

Keep moving if you feel up to it, but listen to fatigue and nausea. Hydrate and don't overheat.

Second trimester

Often the best window for exercise. Avoid lying flat on your back for long periods and skip activities with a fall risk.

Third trimester

Lower intensity, focus on gentle movement, pelvic-floor work, and mobility. Wear supportive, breathable clothing — see our guide to comfortable, supportive pregnancy clothing.

Moves and Activities to Avoid

• Contact sports and anything with a high fall risk (skiing, horseback riding)
• Scuba diving
• Hot yoga / overheating
• Lying flat on your back for extended periods after the first trimester

Warning Signs — Stop and Call Your Provider

Stop exercising and seek care for vaginal bleeding, dizziness, chest pain, calf pain or swelling, fluid leaking, or regular painful contractions. The Mayo Clinic lists these red flags.