As long as you don’t put pressure on your abdomen or engage in high intensity activities, exercise isn’t dangerous for your unborn baby.

Pregnant women who exercise may experience shorter labor, lower risk for gestational diabetes, higher quality sleep, and improved odds of maintaining a healthy weight throughout pregnancy.

Women who exercise are also less likely to give birth to macrosomic babies, or babies that weigh more than 9 pounds at birth.

To help you get a better understanding of the dos and don’ts of exercising during pregnancy, we asked Dr. John Macey to explain what types of exercises are suitable for pregnant women.


Choose a pair of comfortable shoes, and invest at least 45 minutes in walking around your neighborhood every day.

Walking at a leisurely pace can get your blood pumping and get more oxygen into your tissues. Low-impact exercises, such as walking, can also help pregnant women avoid constipation.


Your ankles are swollen, your back hurts, and your favorite shoes no longer fit! Fortunately, swimming is the perfect exercise for pregnant women who experience swelling and pain.

Water can take pressure off of your back and joints. Just be careful of slippery poolsides, and avoid jumping into the water, as your sense of balance may change as your pregnancy progresses.


Yoga can increase your flexibility, build up your strength, improve your focus, and help you learn how to breathe properly.

Look for yoga classes specifically for pregnant women, and avoid Bikram (hot) yoga, as overheating may harm your baby.

Other tips to keep in mind when exercising

If you’re new to exercising, don’t push yourself too hard. Aim for low-impact exercises that don’t cause you to lose your breath.

If you enjoy swimming, avoid scuba diving, as your baby doesn’t have protection against decompression sickness. You should also avoid exercising at a high altitude, as this could give your baby altitude sickness.

Furthermore, you may want to avoid exercising if you suffer from heart or lung diseases, anemia, or high blood pressure, or if you’re at risk for premature labor.

Get in touch with a pregnancy specialist

Are you unsure of how your routine should change during your pregnancy? You should have a specialist on your side to ensure your baby thrives.

Dr. Macey can give you guidance on developing an exercise routine. He also offers prenatal testing, ultrasounds, infertility testing, and other services. To learn more, book an appointment online or over the phone with the practice of Dr. John Macey today.

Call Us Text Us
Skip to content