Did you regularly practice a sport before getting pregnant, or were you one of those who barely moved a foot from the sofa? Whatever your answer, after seeing a positive pregnancy test, you may be wondering whether it’s advisable to exercise during the nine months of pregnancy—and which sport to choose. In this article, we explain the benefits of practicing sports for your health during pregnancy and recommend examples of exercises for pregnant women that, due to their characteristics, are especially suitable during this important stage.
Should you put on your sneakers now?

Can I exercise during pregnancy?

As we mentioned in a recent article about the recommendations during pregnancy , staying active during pregnancy is a health guarantee for you and your baby. It can help you feel better and prepare your body for childbirth. So yes—not only can you exercise during pregnancy, but the general recommendation is that you should. We say “the general recommendation” because exercise may not be advisable with certain pregnancy complications, such as vaginal bleeding, low-lying or previa placenta, a weak cervix, or a high risk of miscarriage or preterm labor. In these cases, your primary care doctor or midwife will advise you to rest.

As we will see below, the most recommended exercise for pregnant women is low impact . On the other hand, it’s not advisable to do high-impact physical activities such as contact sports, exercises that involve jumps, jolts, sudden changes of direction, or pressure (horseback riding, alpine skiing, scuba diving), or bodybuilding-style weightlifting. All of these can cause bleeding or increase the chances of preterm labor. So, if you practiced them before becoming pregnant, we recommend replacing them with some of the exercises suggested below—at least after the first trimester of pregnancy.

Benefits of exercising during pregnancy

Practicing sports is synonymous with health at any stage of life—and therefore also during pregnancy. The healthier your lifestyle, the healthier your little adventurer will be, and the easier it will be for you to cope with the physical changes pregnancy brings.

The benefits of exercise for pregnant women are numerous and affect many areas. On one hand, physically, sports allow you to control excessive weight gain, strengthen your muscles, reduce and relieve lower back pain caused by your growing belly, support preparation for childbirth and postpartum recovery, and stimulate blood circulation.

On the other hand, physical activity also reduces the likelihood of experiencing certain problems during pregnancy, such as gestational diabetes or preeclampsia (high blood pressure), and reduces the risk of premature labor and birth . The benefits of sports are also seen on a mental level: as a generator of endorphins, physical exercise helps improve the expectant mother’s psychological well-being. Finally, participating in sports during pregnancy, as demonstrated by various studies, can also have a positive impact on the baby’s health. Among the benefits in this regard, we can highlight a lower fetal heart rate, better fetal stress tolerance, and greater cerebral and cognitive development for your little adventurer.

Based on these principles, here are the four most recommended exercises for pregnant women to maintain good health during pregnancy. Don’t miss them—you’re sure to find one or more that motivate you to grab your sportswear and sneakers right away:

1. Walk: There is no simpler or healthier exercise than walking. Not surprisingly, the World Health Organization (WHO) recommends that everyone take 10,000 steps daily due to the many health benefits of brisk walking. 10,000 steps are approximately equivalent to about seven kilometers and an hour and a half of walking. Don’t be shocked—you don’t have to do them all at once. You can schedule several 15–20 minute walks throughout the day, taking advantage of errands or activities you already need to do. This way, walking becomes exercise you barely notice. One more note about walking: as pregnancy progresses, your center of gravity will change, and you may lose coordination and balance. For that reason, it’s best to walk on flat terrain and, if possible, without bumps.

2. Low-impact aerobic exercise: Another idea to get your heart pumping is aerobic exercise. Excluding high-impact sports, as we mentioned earlier, this group of exercises for pregnant women includes activities such as yoga, Pilates, or stretching. Nowadays, many sports centers even offer classes specifically designed for pregnant women, so don’t hesitate to ask about them. If not, it’s a good idea to inform the instructor of your condition so they can adapt the exercises and give you specific recommendations.

3. Let's go swimming! Swimming is a very complete sport at any stage of life, but during pregnancy it has an extra benefit: the water helps relieve some of the weight of your growing belly, while allowing you to exercise without putting stress on your joints. If you choose swimming, it’s best to enter the pool using the ladder (instead of jumping) and to avoid diving as much as possible. Remember that when you get out of the water, although it may be tempting, it is not recommended to use saunas or Jacuzzis, as hot water for periods longer than ten minutes can have negative effects on the fetus.

4. Some weights at the gym : Within exercise for pregnant women, as you may have noticed, the aerobic component takes priority, but that doesn’t mean you should neglect strength training. In fact, many experts recommend doing at least two strength-training sessions per week. As we have already mentioned, it is not advisable to lift bodybuilding-style weights (i.e., lifting large amounts of weight), but you can lift lighter weights at the gym to maintain good muscle tone.