Sneaky Ways to Stay Active During Pregnancy

Staying active during pregnancy doesn’t have to mean long workouts or structured gym sessions. Movement throughout your day—whether in small bursts or playful moments—can help you feel strong, ease discomfort, and boost energy. Here are unique ways to fit in walking, swimming, yoga, and modified strength training without overwhelming your schedule.

Walking—Beyond Just a Stroll

• 🚶 Park Farther Away: Every errand is a chance for extra steps. Park at the back of the lot and turn a grocery run into a mini-walk.

• 🏠 House Laps: Walk inside your house while on the phone or during TV commercials. Bonus: Walk sideways or backward for variety!

• 🎶 Dance-Walking: Put on music and step-touch, grapevine, or sway between the kitchen and living room.

• 🐶 Dog or Kid-Led Walks: If you have a pet or little one, let them set the pace for a fun and unpredictable stroll.

• 🛍️ Mall or Grocery Walks: Use errands as an excuse to rack up steps, even if you’re just window shopping.

Swimming—Cooling Off & Moving Gently

• 🌊 Standing Water Workouts: Walk back and forth in waist-deep water for resistance training without impact.

• 💃 Aqua Sway: Stand in the pool and do slow side lunges or gentle kicks for mobility.

• 🛁 Bathtub Resistance: No pool? Move arms and legs against water resistance while seated in the tub for a micro-workout.

• 🏊‍♀️ Floating Stretches: Use a pool noodle to support you while gently stretching hips and back.

Yoga—Quick Poses for Everyday Moments

• 🧘‍♀️ Morning Cat-Cow: Before getting out of bed, move through gentle spinal stretches to wake up your body.

• 🚊 Waiting in Line Warrior Pose: Subtly step one foot back into a low lunge (Warrior I) while waiting at checkout or in line.

• 📺 TV Time Hip Openers: Sit on the floor during a show and do butterfly stretch, gentle side bends, or seated cat-cow.

• 🪑 Chair Yoga at Work: Open hips with seated pigeon pose or stretch your arms overhead for an energizing break.

Modified Strength Training—Functional & Fun

• 🛏️ Bedside Squats: Before lying down, do a few slow squats to strengthen legs and improve circulation.

• 🎒 Backpack Resistance: Load a bag with soft household items (like towels) and wear it while doing lunges or step-ups on stairs.

• 🍼 Baby-Prep Lifts: Practice lifting a pillow or small weighted object with good posture—great prep for picking up a baby later!

• 📦 Laundry Lifts: Instead of bending over, squat and lift laundry baskets to strengthen your legs and core.

• 🏠 Wall Push-Ups While Cooking: Waiting for water to boil? Do a few push-
  
  

Listen to Your Body

A 2022 study in the Journal of Women's Health Physical Therapy found that intensity monitoring using the "talk test" (being able to hold a conversation while exercising) is an effective way to ensure safe exertion levels during pregnancy.

Signs to stop exercising and contact your healthcare provider include:

• Vaginal bleeding or fluid leakage

• Chest pain or difficulty breathing

• Dizziness or feeling faint

• Calf pain or swelling

• Regular, painful contractions

Source: DiPietro, L., et al. (2019). 2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: U.S. Department of Health and Human Services.

The Key: Movement Adds Up!

Pregnancy-friendly movement doesn’t have to be all or nothing. A few minutes here and there adds up to better strength, mobility, and comfort. Listen to your body, enjoy the process, and find little ways to move that feel good for you. ❤️

Did you know that all of our Foundation Courses include exercise and pelvic health content? View all Foundation Courses now.

For more information and a free download visit our Pregnancy & Exercise Post