Exercising While Pregnant

is it safe? What is recommended?

The first step in deciding whether you can exercise while pregnant is to check with your OBGYN. Once you have been medically cleared, movement is not only safe for most people – it is encouraged!

where do you start, and how hard should you work?

Stick with what your body already knows. What that movement looks like can vary widely from person to person, but pregnancy is not the time to introduce completely new, high-risk activities. If you were running before pregnancy, you can continue running. If strength training, yoga or pilates were part of your routine, those are usually appropriate to continue with thoughtful modifications as needed. In general, non-contact activities that you’re already familiar with are a great place to start. Some people feel great continuing higher-level training throughout pregnancy. Others do best with walking, gentle strength work, and mobility. And some days, the most realistic option is simply moving through daily life.

Let your body guide the dosage

Your energy levels, symptoms, and tolerance may change from week to week—or even day to day. Early pregnancy can come with fatigue, nausea, or discomfort that makes structured exercise feel daunting. In these phases, I often encourage patients to focus on any intentional movement rather than a specific workout plan. Forcing intensity when your body isn’t ready can backfire; adjusting expectations often leads to better consistency and better outcomes. As pregnancy progresses and symptoms shift, many people find that once they feel better they can gradually reintroduce some gentle strength training that they had been passing on. This can be especially helpful for managing postural changes, supporting growing load demands, and reducing aches and pains.

Prioritize stability and support

Pregnancy hormones increase joint laxity, meaning your body has more movement available—but not always more control. Deep core muscles, glutes and hamstrings are great places to target strength work. Building strength in these areas helps improve posture, reduce pelvic and low back pain, and support the pelvic floor—potentially decreasing issues like leakage or discomfort during pregnancy.

Expect your routine to evolve

Your exercise plan doesn’t need to look the same from trimester to trimester. Modifying, scaling back, or changing focus is normal and appropriate. Flexibility is part of a healthy approach to movement during pregnancy.

If pain, leakage, heaviness, or other symptoms show up, that’s a sign to seek guidance. A physical therapist trained in pregnancy and pelvic floor care can help you adjust your program and keep you moving safely and confidently.