Skip to main content

5 Safe Prenatal Workout Options to Keep You Moving Through Pregnancy

5 Safe Prenatal Workout Options to Keep You Moving Through Pregnancy

Maintaining an active lifestyle during pregnancy isn't just beneficial; it's a cornerstone for both maternal and fetal health. Exercise can help manage pregnancy symptoms, improve sleep, reduce stress, and prepare your body for childbirth. 

Board-certified OB/GYN Sharon Breit, MD, and our team of women’s health providers at the Center for Women’s Health in Wichita, Kansas, encourage our patients to stay active throughout pregnancy. 

The American College of Obstetricians and Gynecologists recommends that expectant mothers engage in moderate activity for at least half an hour every day, if not more.

You can break this down to suit your needs. Three 10-minute walks spaced throughout the day provides the same benefits as 30 minutes on the treadmill. In addition, even activities such as gardening and housework contribute to your daily target.

Here we discuss prenatal workouts that are safe and help ease your pregnancy journey.

Prenatal yoga

Prenatal yoga is a fantastic way to maintain flexibility, reduce stress, and strengthen your body in preparation for childbirth. Tailored specifically for pregnant women, prenatal yoga focuses on gentle stretching, controlled breathing, and relaxation techniques. 

It not only aids in alleviating common pregnancy symptoms like lower back pain but also enhances emotional well-being. Avoid deep twists and poses that involve lying on your back or belly. 


Perhaps the simplest and most accessible form of exercise, walking is highly beneficial during pregnancy. It's low-impact, and you can do it almost anywhere without special equipment. Walking improves cardiovascular health, helps control gestational weight gain, and eases pregnancy-related constipation. 

Incorporate regular, brisk walks into your routine, choosing flat and smooth surfaces to reduce the risk of falls. It helps to wear supportive footwear to protect your joints, which may be more prone to injury due to pregnancy-related changes.

Swimming and water aerobics

Swimming and water aerobics are excellent for expectant mothers. The buoyancy of water reduces the pressure on your joints and spine, providing relief from the added weight of pregnancy. 

These water-based activities can improve heart health, reduce swelling in your limbs, and increase muscle tone and strength. Opt for a comfortable pace and consider using a flotation device if needed for additional support.

Stationary cycling

Stationary cycling is a safe way to raise your heart rate without putting too much strain on your joints. Cycling on a stationary bike reduces the risk of balance-related falls, making it a safer option than outdoor biking during pregnancy. 

It's an effective workout for boosting your mood and endurance, ensuring you stay active and healthy. Adjust the handlebars and seat to accommodate your frame and optimize comfort during your ride.

Strength training

You can safely incorporate strength training into your prenatal fitness regimen, focusing on maintaining muscle tone and strength. Use light weights and avoid heavy lifting.

Concentrate on bodyweight exercises or those that use resistance bands, targeting major muscle groups. Always perform movements with controlled, smooth motions, and avoid holding your breath to ensure proper oxygen flow to you and your baby.

Staying active during pregnancy offers numerous benefits for both mom and baby, but choose safe, pregnancy-appropriate workouts. 

By incorporating prenatal yoga, walking, swimming, stationary cycling, and modified strength training into your routine, you can maintain your fitness while ensuring your well-being and that of your little one. 

Always consult with your health care provider before starting any new exercise program during pregnancy to ensure it's safe for you. 

For this and all of your pregnancy needs, contact us at the Center for Women’s Health to schedule a visit with our team.

You Might Also Enjoy...

How Often Should I Have a Pap Test?

How Often Should I Have a Pap Test?

Pap tests are designed to detect cervical cancer in its earliest stages, when it’s most treatable. Knowing when to schedule regular Pap tests can keep you on track and protect your cervical health.