High-Impact Exercise and Pregnancy
For most pregnant women, exercise is a great way to feel better and help prepare the body for labor. Most women with healthy pregnancies can do some high-impact activities (like jogging or aerobics) that stay at a moderate intensity, as there is no evidence that this causes problems for the baby.
However, high-impact exercise puts a lot of strain on the body and can be uncomfortable during pregnancy, so slow down if you feel any discomfort.
Always discuss your exercise plans with your healthcare provider before starting or continuing any exercise routine during pregnancy.
Is it OK to Exercise During Pregnancy?
For most pregnant women, exercise is a great way to feel better and help prepare the body for labor.
For most pregnant women, exercise is a great way to feel better and help prepare the body for labor.
The U.S. Department of Health and Human Services recommends at least 150 minutes (2½ hours) of moderate-intensity aerobic activity each week for healthy pregnant women who aren't already highly active or used to doing vigorous activities.
For example, you could do this by walking briskly for half an hour each weekday at lunchtime.
"Moderate-intensity" activities are those during which you can still have a normal conversation.
If you were very active or did intense aerobic activities before your pregnancy, you might be able to continue your exercise routine if your doctor says it's safe for you and your baby. This might change as the pregnancy progresses. Discuss the pros and cons of your preferred exercises with your doctor.
Types of Moderate-Intensity Activities:
- Low-impact: Gentle fluid movements that are easy on the joints (like swimming and yoga)
- High-impact: Jumping movements that are harder on the joints (like jogging or aerobics)
Understanding High-Impact Exercise During Pregnancy
Most women with healthy pregnancies can do some high-impact activities that stay at a moderate intensity.
High-impact exercises are jumping movements that are harder on the joints, such as jogging or aerobics.
Most women with healthy pregnancies can do some high-impact activities (like jogging or aerobics) that stay at a moderate intensity, as there is no evidence that this causes problems for the baby.
High-impact exercise puts a lot of strain on the body, though, and can be uncomfortable during pregnancy, so slow down if you feel any discomfort.
High-impact exercises feel like a great workout. But low-impact exercises can still increase your heart rate and oxygen intake while helping you avoid sudden or jarring actions that can stress the joints, bones, and muscles.
What Exercises and Activities Should I Avoid During Pregnancy?
In general, it's best to avoid some types of exercises and activities during pregnancy.
In general, it's best to avoid some types of exercises and activities during pregnancy.
Some activities pose risks to you or your developing baby and should be avoided.
Always discuss any exercise concerns with your healthcare provider.
Exercises and Activities to Avoid:
- Weight training and heavy lifting (after the first trimester)
- Sit-ups or other exercises that require lying on the back (after the first trimester)
- Contact sports where there is risk of getting hit in the belly (like hockey or basketball)
- Scuba diving
- Anything that would cause a lot of up and down movement, such as horseback riding
- Anything with an increased risk for falling, like gymnastics, skiing, or skating
- Activities that cause your body temperature to get very high, like hot yoga
Conditions That May Make Exercise Unsafe:
- Heart or lung disease
- Being pregnant with multiples
- High blood pressure
- Severe anemia
What Else Should I Know?
Good ways to stay fit during pregnancy include various low-impact and moderate-intensity activities.
Good ways to stay fit during pregnancy include walking, swimming, water aerobics, yoga, and Pilates.
But be sure to talk to your doctor before starting — or continuing — any exercise routine during pregnancy.
Listen to your body and stop if you feel any discomfort, dizziness, or pain.
Your exercise routine may need to be modified as your pregnancy progresses.
Recommended Exercises:
- Walking
- Swimming
- Water aerobics
- Yoga
- Pilates
Recommended Safe Exercises
These exercises are generally safe and beneficial during pregnancy:
Walking
Easy to vary pace, add hills, and adjust distance. Great for all fitness levels.
Swimming
Provides buoyancy and full-body workout. Gentle on joints and helps avoid overheating.
Water Aerobics
Low-impact exercise in water that's gentle on joints while providing cardiovascular benefits.
Yoga
Improves flexibility, balance, and relaxation. Choose pregnancy-specific classes.
Pilates
Focuses on core strength and stability. Can be modified for pregnancy.
Key Takeaways
Exercise Is Beneficial
For most pregnant women, exercise is a great way to feel better and prepare the body for labor.
Moderate Intensity
High-impact activities are OK if they stay at moderate intensity and you can still have a normal conversation.
Listen to Your Body
Slow down if you feel any discomfort. High-impact exercise can be uncomfortable during pregnancy.
Talk to Your Doctor
Always discuss your exercise plans with your healthcare provider before starting or continuing any routine.
Frequently Asked Questions
Is it safe to do high-impact exercise during pregnancy?
Most women with healthy pregnancies can do some high-impact activities (like jogging or aerobics) that stay at a moderate intensity, as there is no evidence that this causes problems for the baby. However, high-impact exercise puts a lot of strain on the body and can be uncomfortable during pregnancy, so slow down if you feel any discomfort. Always discuss with your doctor first.
What is considered moderate-intensity exercise?
"Moderate-intensity" activities are those during which you can still have a normal conversation. They can be low-impact (gentle fluid movements that are easy on the joints like swimming and yoga) or high-impact (jumping movements that are harder on the joints like jogging or aerobics).
How much exercise should I do during pregnancy?
The U.S. Department of Health and Human Services recommends at least 150 minutes (2½ hours) of moderate-intensity aerobic activity each week for healthy pregnant women who aren't already highly active or used to doing vigorous activities. For example, you could do this by walking briskly for half an hour each weekday at lunchtime.
Can I continue my intense workout routine if I was very active before pregnancy?
If you were very active or did intense aerobic activities before your pregnancy, you might be able to continue your exercise routine if your doctor says it's safe for you and your baby. This might change as the pregnancy progresses. Discuss the pros and cons of your preferred exercises with your doctor.
What exercises should I avoid during pregnancy?
Avoid weight training and heavy lifting (after first trimester), sit-ups or exercises lying on your back (after first trimester), contact sports with risk of getting hit in the belly, scuba diving, horseback riding, activities with increased risk of falling (gymnastics, skiing, skating), and activities that cause your body temperature to get very high (like hot yoga).
What conditions make exercise unsafe during pregnancy?
Some conditions can make exercise during pregnancy unsafe, such as heart or lung disease, being pregnant with multiples, high blood pressure, or severe anemia. Always talk to your doctor about whether exercise is safe for your specific situation.
What are good exercises to do during pregnancy?
Good ways to stay fit during pregnancy include walking, swimming, water aerobics, yoga, and Pilates. These are generally safe and can be done at moderate intensity. Always talk to your doctor before starting or continuing any exercise routine.
What should I do if I feel discomfort during high-impact exercise?
If you feel any discomfort during high-impact exercise, slow down or stop. High-impact exercise puts a lot of strain on the body and can be uncomfortable during pregnancy. Listen to your body and don't push through pain or discomfort.
How does high-impact exercise differ from low-impact exercise during pregnancy?
High-impact exercises are jumping movements that are harder on the joints (like jogging or aerobics), while low-impact exercises are gentle fluid movements that are easy on the joints (like swimming and yoga). Low-impact exercises can still increase your heart rate and oxygen intake while helping you avoid sudden or jarring actions that can stress the joints, bones, and muscles.
Should I modify my exercise routine as my pregnancy progresses?
Yes, your exercise routine may need to be modified as your pregnancy progresses. Your body changes significantly, your center of gravity shifts, and some exercises may become uncomfortable or unsafe. Discuss changes with your doctor and always listen to your body.
Important Medical Disclaimer
The information provided on this page is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or obstetrician before starting or continuing any exercise routine during pregnancy, especially high-impact activities.
The safety and appropriateness of exercise during pregnancy depends on your individual health status, fitness level, and any complications you may have. Your doctor can help you determine what types and intensities of exercise are safe for you and your baby. Stop exercising and contact your healthcare provider if you experience any pain, dizziness, or discomfort.