Many pregnant people feel confused about what they can and can’t do, especially when it comes to exercise. The main questions we get here at Parsley Health are: Can I still exercise while I’m pregnant? Will I hurt my baby if I exercise while I’m pregnant?
The answer is that you absolutely can exercise. In fact, exercise should be a major part of what your doctor prescribes so that you stay happy and healthy during your pregnancy. Exercise increases energy and balances blood sugar, and even helps you have a healthier delivery. At Parsley, we work with our members to tailor exercise during pregnancy based on symptoms, trimester, baseline fitness, lab work, so that you can get the optimal amount of exercise during this very exciting time of your life.
The Benefits of Exercising During Pregnancy
According to leading medical organizations such as the Mayo Clinic and the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy may:
- Reduce back pain, swelling, and excessive weight gain
- Lower the risk of gestational diabetes and C-section
- Improve sleep quality, energy, and mood
- Support muscle strength and endurance needed for labor and recovery.
At Parsley Health, our clinicians and nutrition coaches see these benefits most consistently when you pair exercise with personalized medical guidance, including lab work and ongoing clinician support.
The Parsley Health Recipe for Exercise During Pregnancy
Aim for 30 minutes of walking, yoga, pilates, or moderate to intense exercise every day.
For most pregnancies, a balanced weekly routine includes a mix of cardio, strength, and mobility. According to the Physical Activity Guidelines for Americans issued by the Department of Health and Human Services, women should have at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity per week during pregnancy and the postpartum period. They should also be under the care of a provider whom they can consult with on whether or how to adjust their physical activity during and after pregnancy.
General weekly guidelines:
- Two 25 minutes of cardio that cause you to sweat and raises your heart rate such as a stationary bike elliptical or running. If you're going for a walk, make sure you're breaking a sweat and your heart rates goes up.
- One hour of yoga, modifying as necessary as your belly gets bigger. The risk of inducing injury from over-stretching as your connective tissue softens due to natural chemicals during pregnancy is overblown! Be careful, but do stretch.
- Two 20 minute sessions of resistance training such as weight lifting, TRX or resistance bands.
Exercise During Pregnancy by Trimester
First Trimester
- Focus on: Establishing consistent movement, maintaining strength and cardio routines if already active
- Avoid: High-intensity workouts if experiencing severe fatigue, nausea, or dizziness
Second Trimester
- Focus on: Strength training, low-impact cardio, posture and core stability
- Avoid: Traditional crunches, sit-ups, prolonged planks
Third Trimester
- Focus on: Gentle cardio, mobility, pelvic floor support, recovery
- Avoid: High-impact activities, balance-challenging movements, overexertion
Exercises to Avoid or Modify While Pregnant
You may want to avoid or modify specific activities to reduce injury risk:
- Sports with a high risk of falls or collisions (e.g., downhill skiing, unassisted rock climbing, outdoor cycling on uneven terrain)
- Core exercises like crunches, sit-ups, boat pose, and prolonged planks during the second and third trimesters to reduce strain and the risk of diastasis recti
- Overstretching. Pregnancy hormones increase joint laxity, so stretch gently and with control
When to Talk to a Doctor About Exercise During Pregnancy
If you have a high-risk pregnancy, chronic conditions, a history of pregnancy complications, or new symptoms such as dizziness, bleeding, or severe pain, it’s crucial to consult a clinician before continuing or changing your exercise routine. Parsley Health provides clinician-led reproductive health care that integrates movement, nutrition, labs, and ongoing support — so you’re not left guessing what’s safe for your body during pregnancy. Learn more about Parsley Health’s reproductive health care.
