Newly Pregnant - Is it Safe to Exercise?

If you recently found out you're pregnant, you probably have many thoughts and questions swirling about, including, "Is it safe to exercise this early in my pregnancy?" If you had a regular exercise routine leading up to pregnancy, knowing whether or not you can continue feels important. (Learn which conditions can make exercise unsafe during pregnancy.)

First and foremost, speak with your care provider about exercise during your pregnancy. Guidelines for what is safe during pregnancy are not universal. Your care provider may suggest a different set of recommendations based on your unique health situation. If your health care professional gives you the OK to exercise, you can discuss what activities you can do safely.

In general, exercise at any time during pregnancy, including early pregnancy, is safe. According the American College of Obstetricians and Gynecologists (ACOG):

If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.

ACOG recommends taking the following safety precautions while exercising in pregnancy: 

• If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.
• Drink plenty of water before, during, and after your workout. 
• Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running.
• Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.
• Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.
• Avoid activities that put you at increased risk of injury, like ice hockey, boxing, soccer, basketball, skydiving, downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, horseback riding, "hot yoga” or “hot Pilates,” scuba diving, and high altitude activities (unless you live at high altitude).

Learn more about exercise during pregnancy, including the benefits of exercise during pregnancy and potential warning signs during exercise.

Published: October 20, 2021

Updated June 18, 2026

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