Growing up, we were taught to take care of our bodies-eat well, stay active, drink water throughout the day, manage stress, get enough sleep. When we enter adulthood, life might shift away from maintaining healthy habits. If movement hasn’t been a regular part of your life, that’s okay. Pregnancy is a great time to reconnect with your body and build daily habits that support you, not just for birth, but long after.
When it comes to incorporating movement into your daily routine, think of it as something you get to do for yourself. Choose movement that feels good, not like a chore. The goal is consistency, and that is easier when you enjoy what you’re doing.
Movement has purpose! A regular movement routine helps to increase mental and physical health. We’re not aiming to hit a specific number on the scale or rush to achieve a pregnancy shape. “Snapping back” isn’t the goal, feeling healthy and happy is.
Ideally, aim to move with purpose (some call that exercise, but we’re calling it “move with purpose” or MWP) at least 30 minutes each day. If that feels too overwhelming at first, start with 20 minutes or even 10! This can be as simple as taking your dog for a walk. No dog? Walk yourself around the block :) It’s important to be mindful of your intensity, if you can’t talk without gasping while doing the activity of your choice, you may be working too hard. Please consult with your healthcare provider about your new movement routine.
Let’s touch on some great MWP activities that you can use during pregnancy and tips on how to adapt them for later.
5 Great Movement Activities to Try During Pregnancy (and beyond!)
Walking
Why it helps during pregnancy: Walking is easy, effective, and can be done in 10-minute sessions if you get winded easily. Walking is also low-impact, which keeps stress off your joints lessening the chance of injury.
Keep in mind: Avoid uneven or slippery surfaces, you’re more prone to fall as your belly grows and your center of gravity shifts. Your body is also producing more relaxin, a hormone that causes the ligaments in your pelvis to soften. Although relaxin helps for labor and birth, it also means that all your joint ligaments become more relaxed, making injuries, like sprains, more likely.
How to adapt them for later: Once you have sufficiently healed from birth and have the green light from your care provider, place your baby in a stroller or front carrier (later, a baby backpack) and bring them on a walk with you. Start with slow, easy walks. When you’re ready, pick up the pace with a power walk. You can also take time to walk alone while baby is safely with your partner, loved one or sitter. Seek out hilly neighborhoods or scenic hiking paths that you may have skipped during pregnancy for safety.
Swimming
Why it helps during pregnancy: Water provides resistance with a low risk of injury, allowing you to work harder without overheating-whether you’re treading water, swimming, walking or even dancing in it. Swimming literally lifts you up! We experience buoyancy when swimming, which makes our bodies feel lighter and helps us stay afloat. Buoyancy also eases pressure on joints and muscles, which may alleviate some of those pregnancy related aches and pains. Even in your ninth month, the water allows you to move with ease.
Keep in mind: Swimming with poor technique can worsen neck, shoulder or back pain. Stop if you’re hurting. Seek the help of an instructor if possible.
How to adapt them for later: Raise a water baby! Check into parent-and-infant water programs at the YMCA, your local gym, or a swim center.
Pilates
Why it helps during pregnancy: Among other benefits, Pilates strengthens all your core muscles, helping to lessen lower back pain.
Keep in mind: Avoid lying flat on your back during the second and third trimesters. Speak to your instructor about using a wedge or pillow to keep your head higher than your belly while performing exercises. A prenatal Pilates class will be well aware of the necessary modifications to help you feel comfy and safe.
How to adapt them for later: Follow your favorite Pilates routine on YouTube while baby is napping or ask your Pilates class instructor if it’s okay to let your child watch in a carrier from the sidelines. Many instructors now offer virtual classes, which are perfect during postpartum.
Yoga
Why it helps during pregnancy: Yoga supports stress relief by helping to center ourselves through breathing techniques, meditation, and movement. Yoga improves balance, which is often affected by shifts in bodyweight during pregnancy. It also helps soothe the aches and pains that may come with pregnancy. Yoga poses that open the hip joints and create space in the pelvis can help support baby’s descent during labor and birth. The benefits of yoga are endless!
Keep in mind: Avoid high temperatures and inverted and extreme positions, especially those in which your legs are far apart (like Pigeon or Tailor pose). Although relaxin will allow you to stretch farther than usual, this can lead to muscle injury, so take it easy. Also, avoid lying on your back after the first trimester. Prenatal yoga is safe for all trimesters and is a great way to meet new friends.
How to adapt them for later: Yoga is beneficial for anyone at any age, making it easily adaptable for the postpartum period. When your stamina increases, consider challenging yourself with longer or more intense yoga sessions. If a relaxing flow is more your speed, that's fine too! You can do in-person yoga classes, virtual live yoga, or prerecorded yoga videos online.
Strength Training
Why it helps during pregnancy: Lifting weights helps counteract the higher risk for injury during pregnancy by strengthening muscles surrounding the joints. It'll also help prepare you for the heavy lifting of parenthood! Strength training can also be accomplished without weight or separate equipment, look for videos that teach strength training routines using your own body weight.
Keep in mind: Make sure to breathe in and out evenly and gently throughout your sessions, exhaling too forcefully may place pressure on your pelvic area. You'll avoid overloading your loosening joints by working to fatigue (doing a lot of reps) using lighter (3- or 5-pound) weights rather than 10-pounders.
How to adapt them for later: Choose heavier weights that you can lift for about 8 to 12 reps (repetitions). If you're joining a gym, make sure it offers daycare that fits your schedule. For strength training at home, find a good video routine to follow and enjoy!
Get ready for birth with confidence — Join a Lamaze online class today! Empower yourself with evidence-based knowledge and support every step of the way.
Original Publication Date: January 10, 2022
Updated: June 23, 2025 by Anjanette Silas
Published: July 23, 2025
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PregnancyExercise