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Little Silver Pediatrics and Family Medicine • 200 White Road • Suite 212 • Little Silver, NJ 07739 732-741-5600

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Exercising During Pregnancy: Is It Safe For You and Baby?

Being a first-time mom-to-be, there are always questions and concerns about what to eat, medicines not to take, the importance of sleep during pregnancy and the amount of activity you should be performing in a day. In almost all cases, you’re going to want to stay active for yourself and your baby during pregnancy.

Is Exercise During Pregnancy Safe?

According to The American College of Obstetrics and Gynecology (ASOG), 30 minutes or more of moderate exercise per day on most, if not all, days of the week is recommended, unless you have a medical or obstetric complication. However, as with all situations during pregnancy, it’s important to consult with your doctor on the amount of activity you should be experiencing each day and through each trimester because every mom-to-be is different.

Exercising during pregnancy can provide the following benefits, as per the Mayo Clinic:

  • Ease pain and discomfort
  • Help boost your mood and energy level
  • Get a better night’s sleep
  • Prevent you from gaining unwanted weight
  • Increase muscle strength

Additionally, regular activity can help prepare you for an easier labor. We know that labor can be a little intimidating for first-time parents, but keeping active can help you work towards comfort when the time comes.

Safe Exercises During Pregnancy

safe exercises for pregnancy

After consulting with your doctor, you will have a better understanding of which exercises are considered safe exercises during pregnancy. According to, the following are the safest and most productive exercises during pregnancy:

  • Swimming
  • Brisk walking
  • Indoor stationary bicycling
  • Low-impact aerobics (taught by certified instructors)

Not to mention, these are all exercises you can continue after pregnancy as you slowly start to build up stamina and get back into your old workout routine.

Guidelines for Safe Exercising While Pregnant

There are a number of general guidelines that The American College of Obstetrics and Gynecology (ASOG) has compiled for moms-to-be to practice safe exercising while pregnant:

  • After the first trimester of pregnancy, avoid doing any exercises on your back.
  • Start slowly. Begin with as little as 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.
  • Avoid brisk exercise in hot, humid weather or when you have a fever.
  • Wear comfortable clothing that will help you to remain cool.
  • Wear a bra that fits well and gives lots of support to help protect your breasts.
  • Drink plenty of water to help keep you from overheating and dehydrating.
  • Make sure you consume the daily extra calories you need during pregnancy.

If you are pregnant, we encourage you to speak with your obstetrician or family doctor before starting an exercise routine.

If you live in the area, call us and schedule an appointment with our pediatrician or family doctor to learn more about exercising during pregnancy. We will gladly assist you. Now you know about safe exercising during pregnancy, pass it on!