You already know that exercise is important—that isn’t news. But when you’re pregnant, tired, juggling a million things, and possibly feeling like your body is doing enough just growing a whole human, you may wonder: Is it really worth the effort? 

The answer is yes 🙂 Research shows that carving out 20 to 30—or even just 10—minutes a day for something low-key like taking a walk can benefit you and your baby.

Need a little more motivation? Here are a few facts that may help. 

Staying active during pregnancy has been shown to:

• Lower the risk of pregnancy complications, including gestational diabetes, high blood pressure, preeclampsia, preterm birth, and low birth weight.
• Help ease common pregnancy discomforts, like low back pain, urinary incontinence, and insomnia.
• Make labor shorter and less painful, and also lower the chances of needing a C-section.
• Make recovery from pregnancy and labor easier, which can help when it comes to caring for your newborn.

If you haven’t been exercising consistently and it feels daunting to start, know that every little bit counts—whether it’s a stroll around the neighborhood or dancing to a few songs in the kitchen. Other great low-impact ways to get moving include swimming and stationary cycling.

Friendly reminder: Now isn’t the time to push yourself too hard or start an intense new workout routine. You’re just aiming to get in some movement every day. 

Here are a few other things to keep in mind: 

• Use the “talk test” to gauge your workout intensity. Notice whether you can easily carry on a conversation. If it’s hard to say more than a few words, lower your intensity. Getting out of breath can reduce oxygen availability for both you and your baby. 
• Be sure to stay hydrated. Your overall hydration needs have increased, so you may need to drink more water during exercise than before you were pregnant. 
• Listen to your body. If you become short of breath or lightheaded, grab a tall glass of cold water and take it down a notch. Your heart and lungs are working hard to pump blood to your growing baby, which may mean you get tired more quickly.  
• Be mindful of joint strain. It’s common for joints and ligaments to stretch as your pelvis prepares for your baby to pass through your birth canal. If you experience any sudden sharp joint pain, talk to your doctor.  

Always consult your healthcare provider before beginning any new exercise program. They can assess your individual health needs and guide you on safe and effective activities. The information provided here is for general educational purposes and should not replace personalized medical advice. 

Learn more about the research

Bisner, M. L., & Gyanfi-Bannerman, C. (2020). Physical activity and exercise during pregnancy and the postpartum period. American College of Obstetricians and Gynecologists, 135(4), 178-88.

Evenson, K. R., & Hesketh, K. R. (2021). Monitoring physical activity intensity during pregnancy. American Journal of Lifestyle Medicine, 17(1), 18–31. 

Watkins, V. Y., O’Donnell, C. M., Perez, M., Zhao, P., England, S., Carter, E. B., … & Raghuraman, N. (2021). The impact of physical activity during pregnancy on labor and delivery. American Journal of Obstetrics and Gynecology, 225(4), 437-e1.