KEEP ON MOVING

Staying Active During Pregnancy

Pregnancy changes everything—but it doesn’t mean you have to stop moving. In fact, staying active can help you feel stronger, sleep better, and even ease common pregnancy aches and pains.

The key? Listen to your body. Every pregnancy is unique, and gentle movement should leave you feeling good—not drained.

Why Moving Matters

According to the American College of Obstetricians and Gynecologists (ACOG), regular, moderate exercise during pregnancy offers big benefits:

• Reduces back pain and constipation
• Improves energy and mood
• Lowers risk of gestational diabetes and high blood pressure
• Supports healthy weight gain

(Source: ACOG, 2020)

Safe Ways to Stay Active

You don’t have to do anything extreme. Most moms-to-be can safely enjoy:

• Walking
• Swimming or water aerobics
• Prenatal yoga or stretching
• Low-impact dance or cycling

Listen to your body:

• Stay hydrated before, during, and after activity
• Stop and rest if you feel tired, dizzy, or short of breath
• Avoid high-risk activities like contact sports or exercises with a high risk of falling

When to Call Your Provider

Pause exercise and check in with your doctor if you experience:

• Vaginal bleeding or fluid leakage
• Dizziness or headaches
• Chest pain or trouble breathing
• Painful contractions or decreased baby movements

Sources: NIH, 2022; ACOG, 2020

ME Notes (what’s this?)

Lighter movement is still movement. Stretching, walking, and gentle prenatal yoga all count. Consistency matters more than intensity—just a little each day goes a long way.

The Bottom Line: Through Our Lens

Every pregnancy is different. Always check with your healthcare provider before starting or continuing an exercise routine. Movement is healthy—but rest is sacred too. The goal isn’t to push through. It’s to stay in tune.

You know your body best. Stay active in ways that feel good and stop when you need to. You’re not doing this alone—and you don’t have to prove anything to anyone, including yourself.

You’re growing life. Take care of you in ways that honor both your health and your pregnancy.

This article is for educational purposes only and should not replace medical advice. Always consult your healthcare provider about your specific needs and health.

Sources

• American College of Obstetricians and Gynecologists (2020)
• NIH MedlinePlus – Exercise During Pregnancy (2022)