Pregnancy + Exercise

Pregnancy + Exercise

This information and digital download are a part of Nurtured Nest's on-demand class, The Pelvic Health Class.


Regular exercise during pregnancy can help improve your mood, increase your energy levels, and promote better sleep--yay! All things you will want and need!

Moving your body each day can also help reduce pregnancy discomforts such as backaches, constipation, and swelling. Having an exercise routine, even if it isn't as intense as pre-pregnancy, will make getting back into the swing of exercise during the postpartum period much easier if you never lost your exercise groove. 

Low-impact exercises such as walking, swimming, and prenatal yoga are generally safe for pregnant women. These activities are gentle on the joints and provide cardiovascular benefits without putting too much stress on the body. 

While exercise is generally safe during pregnancy, there are some precautions to keep in mind. If you didn't run marathons or participate in bootcamp classes before you became pregnant, pregnancy is not the time to begin. Most folks are safe to add walking or low impact exercise like water aerobics and swimming. If exercise wasn't a part of life pre-pregnancy, please ask your OB or midwife for tips on how to get started safely while pregnant. And like everyday as a pregnant person, stay hydrated and don't overexert yourself. Exercising in hot or humid weather is also something to stay away from. When in doubt, stop exercising and talk to your trusted provider especially if you experience any unusual symptoms such as dizziness, shortness of breath, or vaginal bleeding.

It is important to avoid high-impact exercises, contact sports, and activities that carry a risk of falling or abdominal injury. We are talking skiing, ice skating, rugby, horseback riding...Remember some injuries that occur while participating in these sports involve x-rays and medications that aren't ideal for pregnant people. It's not as much about not being able to physical participate, you need to think about the consequence if you do become injured. 

Remember, every pregnancy is different, and what works for one woman may not work for another. Do not compare yourself to the pregnant gal in the checkout line at Target. It's important to listen to your body, make modifications as needed, and seek guidance from your trusted healthcare provider. With the right precautions and guidance, exercise can be a safe and beneficial part of your pregnancy journey.