Pregnancy is a marathon, not a sprint. Like any marathon, it’s helpful to train your body to build strength, resilience, and endurance for the big race—the birth and parenting! 

Hitting the gym might feel like the last thing you want to do if you’re struggling with morning sickness or swollen feet, but research suggests it has major upsides. From reducing anxiety, stress, and depression to improving birth outcomes and accelerating postpartum recovery, exercise plays an essential role during pregnancy and beyond.

Below, discover the benefits of exercise during pregnancy, what types of workouts might be best, and how to adjust your exercise trimester-by-trimester. 

Member Tip: Oura’s newly updated Pregnancy Insights feature supports mothers-to-be with data-backed insights, support, and education throughout every phase of their journey.  

Why Exercise Matters During Pregnancy 

According to the American College of Obstetricians and Gynecologists (ACOG), staying active can reduce the risk of gestational diabetes, preterm birth, preeclampsia, and even cesarean sections.

To name a few more bonuses: It can also boost your mood, improve sleep quality, enhance stamina for labor and delivery (remember, it’s like a marathon!), build habits that will guide you postpartum, and increase your energy levels throughout, all while alleviating common discomforts like back pain and fatigue.

READ MORE: The Most Effective Coffee Alternatives for Pregnancy

How Much Exercise Should You Do in Pregnancy?

Oura Ring Prenatal Fitness

The ACOG recommends:

  • Aim for about 150 minutes of moderate aerobic activity per week, such as brisk walking, swimming, or cycling. This equates to about 30 minutes a day, five days a week. Shorter sessions spread throughout the day also work if that feels more manageable.
  • If you’re new to movement, start slow—even 5–10 minutes a day can make a difference, and you can build up gradually over time.
  • If you’re already active, you can likely stick with your usual routine—with your provider’s approval. Just be sure to listen closely to your body and fuel accordingly.
  • Exercise output can remain stable across trimesters, but intensity, positioning, and duration should be adjusted, especially in the third trimester when changes in balance, energy levels, and joint laxity become more pronounced.
  • Focus on perceived intensity rather than specific heart rate. You should be able to hold a conversation when exercising during pregnancy. This is known as the “talk test.” Essentially, if you can chat but not belt out a song, you’re in the right zone.
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The Best Exercises to Do During Pregnancy 

While there’s no single best workout while pregnant, the “best” approach is a balanced one. This means a trimester-specific blend of aerobic, resistance, mobility, and pelvic floor exercises that adapts to your body’s changing needs.

Below are key elements in a fitness routine that can support your health, your baby’s development, and postpartum recovery.

  • Aerobic Exercise: Continuous rhythmic activity that raises your heart rate and has you breaking a sweat, such as brisk walking, swimming, cycling, or dancing. Supports cardiovascular health, placental blood flow, and glucose metabolism.
  • Resistance Training: Strength-based exercises using bodyweight, resistance bands, or light weights to maintain muscle mass, joint stability, and posture.
  • Flexibility & Mobility Work: Stretching, yoga, and joint mobility movements to reduce tension, improve posture, and accommodate your changing body.
  • Pelvic Floor & Core Activation: Focused work on deep core muscles (transverse abdominis) and pelvic floor (levator ani group) to support intra-abdominal pressure, bladder control, and labor preparation.
  • Water-Based Exercise: Low-impact aquatic activities like swimming or water aerobics that reduce joint strain and help with swelling and circulation.

READ MORE: What Happens to Your Body During Pregnancy, According to Oura Member Data

How to Adjust Prenatal Exercise by Trimester

Exercise Type First Trimester Second Trimester Third Trimester Aerobic Exercise "Continue or begin light to moderate activities (e.g., brisk walking, stationary cycling) " " Modify for growing bump: prioritize low-impact options like swimming or elliptical Change intensity if fatigued " " Focus on low-impact activities like walking, water walking, or prenatal dance Adjust the length of sessions as needed " Resistance Training " Maintain pre-pregnancy routine if already active or start with bodyweight if new Prioritize breath control and good form " " Switch to seated or supported positions Avoid supine exercises (lying on back) for long stretches of time after 20 weeks Reduce load to accommodate joint laxity " " Use resistance bands or dumbbells that match how you are feeling Focus on functional movement patterns: squats, glute bridges, modified push-ups Make sure you have support for prolonged standing or overhead pressing " Flexibility & Mobility Gentle stretching, yoga or mobility flows (e.g., cat-cow, hip circles) " Stretch hips, chest, and back to relieve postural tension Consider props like blocks or bolsters for support " " Emphasize side-lying or seated positions Gentle hip openers, thoracic mobility, and back stretches Listen to your body with stretching and bending " Pelvic Floor & Core Activation " Start diaphragmatic breathing and pelvic floor contractions (Kegels) Introduce transverse abdominal engagement with breath (e.g., 360° breathing) " " Continue with core breathing Add pelvic tilts, heel slides, and side-lying leg lifts Make sure you feel stable if doing crunches or planks " " Focus on coordination of breath + pelvic floor Add labor prep moves (e.g., deep squats with support, birth ball hip circles) Limit prolonged bearing down or breath holding " Water-Based Exercise " Safe and cooling option if experiencing fatigue or nausea Swimming, water walking, or gentle aerobics " " Great for relieving joint pressure and swelling Helps regulate body temperature Can be used as main cardio if weight-bearing feels uncomfortable " "Supports circulation and reduces pelvic pressure Ideal for maintaining mobility and comfort Focus on gentle pacing and what feels right"

LEARN MORE: How These Women Are Using Oura as a Guide During Pregnancy & Motherhood

Exercises to Avoid During Pregnancy

Most movements are safe with modification—but some should be adjusted or skipped altogether, especially as your pregnancy progresses. If an exercise puts you at risk of losing your balance, falling, or getting hit in the abdomen, it is probably not a good exercise for pregnancy.

Exercises to Limit or Avoid How to Modify
Prolonged supine exercises (lying on your back) after 20 weeks Perform movements in side-lying, seated, or inclined positions instead, or break up time lying on your back with other movements
High-impact or contact sports Switch to low-impact activities like swimming, walking, or indoor cycling
Workouts in hot or humid environments (risk of overheating) Exercise in a temperature-controlled space, stay well hydrated, wear breathable clothing, and pause if you feel too hot
Heavy lifting with poor mechanics Use lighter weights with controlled form; consider weight machines instead of free weights, prioritize proper posture and breathing
Prolonged breath-holding under strain (Valsalva maneuver) Exhale during exertion and keep breathing continuously throughout movement
Crunches or intense core exercises  Focus on deep core engagement, pelvic tilts, bird-dogs, and modified side planks
Exercises with high fall or abdominal injury risk (e.g., skiing, horseback riding, boxing) Pause these exercises until postpartum, and exchange them for stable, predictable movements with low balance demands like walking or water workouts

7 Common Prenatal Fitness Myths, Debunked

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You shouldn’t exercise if you didn’t before pregnancy.

False! The truth is that for most healthy pregnancies, it’s safe and encouraged to start a moderate exercise program, like walking or prenatal yoga, even if this is brand new for you. Always consult your doctor first.

Keep your heart rate below 140 bpm.

False! This is an outdated guideline. Focus on the “talk test”—you should be able to carry on a conversation while exercising. Your resting and exercise heart rates naturally increase during pregnancy, so focusing on those alone is less helpful.

Don’t lift weights or lift anything “heavy.”

False! Strength training is highly beneficial during pregnancy and may reduce risks like preeclampsia and gestational diabetes. Focus on proper form, controlled movements, and listen to your body. You’ll be lifting a baby soon enough!

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Avoid all abdominal exercises.

False! While traditional crunches may not feel comfortable, safe and effective core exercises (like pelvic tilts and modified planks) are crucial for supporting your growing belly, improving posture, and aiding postpartum recovery.

Exercise increases the risk of miscarriage or preterm labor.

False! For healthy, uncomplicated pregnancies, moderate exercise does not increase the risk of miscarriage or preterm labor. In fact, it can reduce the risk of complications.

You shouldn’t exercise on your back after the first trimester.

False! Prolonged lying flat on your back can compress a major blood vessel (vena cava) because the growing uterus puts pressure on it. For most people, some short periods of exercise while lying on your back are generally acceptable unless you feel dizzy or nauseous. Prop up your right side (right side higher) with a wedge if needed.

Running is off-limits during pregnancy.

False! If you were a runner before pregnancy and have an uncomplicated pregnancy, you can usually continue running at a moderate, comfortable pace. It may not be the time for everyone’s personal bests, but maintaining activity is good.

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