#  Exercise: Get Moving During Pregnancy 

 

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Exercise helps you stay healthy during pregnancy.

**Exercise can help you:**

- Have stronger muscles for birth
- Have more energy
- Be in a better mood
- Lower your stress
- Prevent too much [weight gain](https://www.bmc.org/bump-beyond/during-pregnancy/how-will-my-weight-change-pregnancy)
- Ease leg cramps and backaches
- Ease [constipation](/bump-beyond/during-pregnancy/medical-care/constipation-heartburn)
- [Sleep better](/bump-beyond/during-pregnancy/safe-choices/your-sleep-matters)
- Lower your risk of [gestational diabetes](/bump-beyond/during-pregnancy/medical-care/gestational-diabetes-care) or [high blood pressure](/bump-beyond/during-pregnancy/medical-care/high-blood-pressure-and-preeclampsia)
- Increase your chances [of having a vaginal birth](/bump-beyond/labor-and-birth/preparing-birth/how-prepare-labor-and-birth)

## How Much Should I Exercise?

Most people should exercise at least every other day for 30-60 minutes. If you are just starting, begin with 10 minutes every other day and build up slowly. No matter your routine, drink plenty of water before and after you exercise.

## What Exercise Can I Do?

The best exercise for you is the one that makes you feel good and is fun! Here are some suggestions.

### Dancing 

You can dance anywhere, even at home. Try a Zumba class!

### Yoga 

You can take a yoga class or practice with a [yoga video](https://www.youtube.com/playlist?list=PLP7Ou7uUiYzCNqFEYEZcPxHifLzqAacIj).

### Stretching

Stretching daily can help ease back and body pain.

### Swimming

Swimming or water aerobics are great for easing back and body pain.

### Walking 

Try to walk for 30 minutes a day. You can walk to the park, to the store, or to the bus stop.

## Exercise Videos

Short exercise videos made for pregnancy include:

- [Pregnancy and Postpartum TV](<https://www.youtube.com/@PregnancyandPostpartumTV >)
- [Nourish Move Love Pregnancy workouts](https://www.nourishmovelove.com/10-best-prenatal-pregnancy-workouts/)
- [MommaStrong](https://mommastrong.com/)

## Birth Prep Exercises

Certain exercises help you stretch and get your body ready for labor. Try:

- Use a birth ball for 20 minutes a day \[insert a picture of someone on a birth ball\]
- [Miles Circuit](<https://www.milescircuit.com/the-circuit.html >)
- [Spinning Babies](<https://www.spinningbabies.com/pregnancy-birth/daily-activities/ >)

## What Exercises Can I Do for the Pelvic Floor?

Try these [physical therapy exercises](/bump-beyond/during-pregnancy/nutrition-exercise/pelvic-floor-exercises) to help strengthen your pelvic floor muscles.

## When Should I Stop Exercising?

Exercise can help keep you healthy, but it’s important to listen to your body and not overdo things. Remember that you’re growing a baby too!

Stop exercising if you feel:

- Pain
- Dizziness
- Shortness of breath
- Uterine cramps (similar to menstruel cramps)
- Contractions (your stomach gets tight and hard)

## What Exercise Should I Avoid?

There are some exercises you should avoid during pregnancy, including:

- Extreme activities you haven't done before
- Contact sports like boxing, karate, lacrosse, ice hockey, filed hockey or soccer
- Activities that increase your risk of falling, such as skiing or gymnastics

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