Let’s be honest—some people wake up excited to hit the gym. Others? Not so much. If you fall into the second category, you're not alone—and you’re not doomed to a sedentary pregnancy. Movement doesn’t have to mean CrossFit, marathons, or boot camps. It can simply be about feeling good in your body, reducing stress, and staying strong for labor and postpartum.
Even small amounts of purposeful movement (yes, we’ll call it that!)—just 20–30 minutes on most days—can dramatically improve your physical and emotional health during pregnancy and beyond. And the good news? There are many ways to make movement enjoyable, sustainable, and even… fun.
Problem: “I’m out of shape—exercise feels overwhelming.”
Solution: Start slow and redefine success.
A gentle walk around the block is exercise. A 10-minute prenatal yoga video counts. You don’t have to feel sore the next day for it to be effective. Start with a 10–15 minute walk, add a few minutes each week, and soon you’ll notice more energy, better mood, and increased strength.
Light-to-moderate movement during pregnancy has been shown to reduce fatigue, improve sleep, and lower the risk of prenatal depression.
Problem: “Exercise is boring.”
Solution: Make movement something you look forward to.
Love music? Make a playlist that lifts your mood and walk to the beat. Prefer podcasts? Save your favorite episodes for movement time. You can also join a local or virtual prenatal dance, Zumba, or barre class—or invite a friend and move together. The key is to connect movement with joy.
Problem: “I don’t even know where to begin.”
Solution: Don’t overthink it—just start.
Try one of these free, low-barrier ways to begin:
- Search YouTube for “15-minute prenatal yoga” or “pregnancy-safe strength workout”
- Download a fitness app with pregnancy options (like Expecting and Empowered or Pregnancy and Postpartum TV)
- Ask your provider or birth educator for class or program recommendations
You don’t need the “perfect” plan—you just need to get started.
Problem: “I always lose motivation after a week.”
Solution: Build in accountability and make it part of your rhythm.
Find a movement buddy (in person or virtual). Join a prenatal group class with a consistent schedule. Set calendar reminders and treat movement like any other important appointment. Use tracking apps, habit-building tools, or journal entries to notice your progress.
Pregnant people who participated in group-based or partnered physical activity were significantly more likely to stay active throughout pregnancy.
Problem: “I’m too busy.”
Solution: Reframe what busy really means.
We often say “I don’t have time” when we really mean “it’s not a priority.” And that’s okay! But consider this: movement improves energy, sleep, digestion, and mental clarity—things you probably wish you had more of during pregnancy. Just 20 minutes a day can make a big difference. And remember: you don’t need to do it all at once. A few 5–10 minute sessions add up.
Problem: “Gym memberships and classes are expensive.”
Solution: The best movement is often free.
Walk outdoors. Stretch in your living room. Follow free prenatal fitness videos online. Invite a friend over for a movement “hangout.” Your body doesn’t need fancy equipment—it just needs gentle, consistent care. Many communities also offer free or low-cost prenatal movement classes through local health centers or maternal wellness programs.
Final Thoughts
You don’t need to love exercise to move your body in a way that supports your health. You just need curiosity, compassion for yourself, and a few tools to get started. Movement during pregnancy isn’t about aesthetics or perfection—it’s about feeling more comfortable, connected, and confident in the amazing work your body is doing.
So don’t call it exercise if that turns you off. Call it “movement,” “me time,” or “joyful stretching.” Whatever makes it feel good to you.
You deserve that—and your body will thank you.
Discover the six simple steps to a safe and healthy birth. Enroll in Lamaze’s Safe and Healthy Birth online class and take charge of your birth experience.
Sources
- American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period [Committee Opinion No. 804].
- Daley, A., et al. (2020). Exercise for pregnant women with depressive symptoms. Cochrane Database Syst Rev, 1.
- Ferraro, D.M., et al. (2022). Peer support improves physical activity in pregnancy: A randomized trial. JOGNN, 51(2), 143–154.
Originally written by Cara Terreri, LCCE, CD(DONA). Updated with 2025 research and guidance by Lamaze International.
Published: November 29, 2017
Tags
PregnancyExerciseExercise during pregnancy