The Complete Guide to Pregnancy Exercise: Benefits for Mother and Baby in 2025

Pregnancy is a beautiful, transformative experience, but it’s also one that can come with challenges—especially when it comes to maintaining your fitness. You might find that your energy levels fluctuate, your body changes, and your overall approach to health needs to adjust. But did you know that staying active during pregnancy offers a ton of benefits for both you and your growing baby?

I know it can feel overwhelming to navigate all the recommendations, especially with so many “do’s” and “don’ts” floating around. But let’s break it down in a simple, no-nonsense way. Exercise during pregnancy isn’t just about keeping your body moving. It’s about setting yourself up for a healthier pregnancy and a smoother transition to motherhood. Plus, it’s one of the best ways you can positively influence your baby’s development before they even arrive.

“Pregnancy is the only time when you can do the work of two hearts, breathe for two lives, and create a whole new universe.”
– Beyoncé

Young pregnant female in sportswear smiling and looking away while standing near glass wall in modern gym and training with red dumbbells

The Power of Cardiovascular Exercise for Pregnancy

When we talk about exercise, one of the most important areas to focus on is cardiovascular health. As your pregnancy progresses, your body undergoes a number of changes to support your growing baby. Your blood volume increases, your heart pumps faster, and your blood vessels expand to accommodate the added blood flow. In essence, pregnancy itself can feel like a mild aerobic workout for your heart!

Regular cardiovascular exercise—think walking, swimming, or cycling—can help your heart stay strong and manage the increased demand of pregnancy. This means your body is better equipped to handle the physical stresses of labor and recovery after birth. And for your baby? Exercise helps improve the development of their cardiovascular system, which can have long-lasting benefits even as they grow into childhood.

Heart Health for Both of You

Did you know that babies born to mothers who stayed active during pregnancy have been shown to have better cardiorespiratory health? That’s right! Your exercise doesn’t just benefit you—it improves your baby’s ability to manage stress during labor and recover more quickly after birth. It even helps lower the risk of congenital heart defects, one of the most common birth defects.

Now, that doesn’t mean you need to become an athlete overnight. Even light to moderate exercise, like walking or swimming, can make a difference. A reasonable goal is around 150 minutes of exercise a week—broken down into manageable chunks, such as 30 minutes five times a week. And if you’ve never really exercised before, don’t worry! Start small and gradually build up. You’ll be surprised at how quickly your body adapts.

The Surprising Benefits of Prenatal Exercise

We all know pregnancy can take a toll on your mood, your energy levels, and even your physical comfort. But regular exercise offers a surprising number of benefits that go beyond just keeping your weight in check:

Reduced Back and Pelvic Pain: As your belly grows, the extra weight can put strain on your lower back and pelvis. Regular movement can help alleviate some of that discomfort.
Faster Recovery After Birth: Exercise prepares your body for labor by strengthening muscles and improving stamina. The result? You’re likely to recover more quickly after delivery.
Better Circulation and Less Swelling: Exercise boosts your circulation, reducing swelling and helping you manage other common pregnancy complaints, like constipation and bloating.
Improved Mood and Sleep: Pregnancy hormones can be a rollercoaster, but exercise is a great natural way to fight back against anxiety, depression, and insomnia. It also helps you sleep better!
Reduced Risk of Pregnancy Complications: Regular physical activity has been shown to decrease the risk of conditions like gestational diabetes, preeclampsia, and high blood pressure. It’s like giving your body a little extra protection against those pesky pregnancy complications.

“A healthy mother is the best gift you can give your baby” – Adele Faber

My Personal Experience: Finding the Right Prenatal Workout Routine

During my pregnancy, I tried a workout app specifically designed for pregnancy, with a focus on pelvic floor health. I was already seeing a pelvic floor therapist, so in retrospect, I didn’t necessarily need to double down on that area. For my next pregnancy, I’m thinking about switching things up and focusing more on preventing diastasis recti (abdominal muscle separation), which is something I didn’t pay much attention to last time.

A great recommendation I got was from my chiropractor, who was also pregnant and adjusted me throughout my entire pregnancy. She swore by the Every Mother workout program, which targets core strength and alignment to help prevent diastasis recti. I’m definitely planning to try it next time around—since it’s been so highly recommended, I’m excited to see how it can benefit my body and pregnancy experience.

This post may contain affiliate links. When you buy through links or my site, I may receive a commission at no additional cost to you. Also, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See disclosures for more information.

Listen to Your Body: Adjusting Your Routine

While the benefits of exercise are clear, it’s important to approach it thoughtfully. Your body is changing every day, and what worked for you before pregnancy might not feel the same now. As your pregnancy progresses, here are some things to keep in mind:

Hormonal Changes: Pregnancy hormones, like relaxin, loosen your ligaments, which can increase your risk of joint injuries. This means you’ll want to be extra careful during activities that involve jumping or sudden movements (yes, trampoline bouncing is not recommended!).
Increased Resting Heart Rate: As your pregnancy advances, your resting heart rate will rise. This means you might not be able to rely on your usual target heart rate to determine how intense your workout is. Instead, focus on staying at a moderate level of effort where you can still carry on a conversation—this is a good sign you’re working at the right intensity.
Balance and Coordination: As your body changes shape and your center of gravity shifts forward, you may notice your balance isn’t as steady as before. It’s okay to modify your routine to accommodate this. Consider activities like swimming or using a stability ball to reduce strain on your joints.
Watch for Dizziness: Blood pressure drops during the second trimester, so it’s important to avoid rapid changes in position (like going from lying down to standing up quickly). This can help you avoid feeling dizzy or lightheaded during or after exercise.

What to Do (And What to Avoid)

The good news is that most forms of exercise are safe and beneficial during pregnancy, especially low- impact activities. Here’s a quick rundown:

Safe and Effective Exercises:

Walking: A simple, no-equipment-required activity that’s easy on the joints and great for cardiovascular health.
Swimming: The buoyancy of water supports your body and relieves pressure from your joints.
Yoga & Pilates: Excellent for flexibility, posture, and strength. Plus, these exercises can help calm your mind.
Pelvic Floor Exercises: Strengthen the muscles needed for labor and recovery, and can help prevent incontinence after birth.

Exercises to Avoid:

High-Impact Sports: Activities like tennis, soccer, or basketball that involve sudden movements or the risk of falling should be avoided.
Activities with a Risk of Falling: Skiing, horseback riding, and rollerblading are examples of exercises that pose a risk to your safety and the safety of your baby.
Heavy Lifting: Avoid lifting heavy weights, especially overhead, as it can put strain on your back and joints.

Tips for Staying Safe and Comfortable

Start Slow: If you haven’t been exercising regularly, start with short sessions (even just 5-10 minutes a day) and gradually build up.
Hydrate: Drink plenty of water before, during, and after your workouts to stay hydrated. Dehydration can be dangerous during pregnancy.
Wear Supportive Gear: Invest in comfortable, supportive shoes and maternity clothing that allows you to move freely.
Take Breaks: Don’t push yourself too hard. If you start feeling dizzy, short of breath, or overheated, take a break, rest, and drink water.
Listen to Your Body: This might be the most important tip. If something doesn’t feel right, stop and consult with your doctor.

Final Thoughts

It’s easy to get caught up in all the changes happening in your body, but remember: staying active during pregnancy has a world of benefits for both you and your baby. Not only does it help you manage pregnancy discomforts and set you up for an easier labor, but it can also positively influence your child’s long-term health. So, go ahead—take a walk, do some prenatal yoga, or dive into a pool. Your heart, your baby, and your future self will thank you!