pregnant women sitting on exercise mats and doing yoga

Exercise is something we all need, and that includes pregnant women. But how much and what kind of exercise is safe for moms-to-be?

Like most adults, pregnant women should get 150 minutes of moderate exercise per week, or 30 minutes per day, five days a week.  You can do those 30 minutes in smaller segments, like 10 minutes at a time. Or, if you haven’t exercised regularly before, start with 10 minutes a day and work up to 30 minutes of exercise per day.

Walking at a moderate pace can be a great way to meet the recommended guidelines for exercise. Gym activities like a workout on an elliptical machine or water exercise in a pool are safe exercises for pregnant women. Pilates and yoga can also be beneficial, but avoid hot yoga or hot Pilates classes so you always stay cool and hydrated.

Exercises to Avoid During Pregnancy

Activities that could cause you to fall or injure your abdomen are not recommended. This includes bicycling, downhill skiing, skating, water skiing, or contact sports like ice hockey, soccer or basketball.  And don’t take part in any exercise that requires you to lie flat or your back after your first trimester.

Watch for warning signs of a problem while exercising, like vaginal bleeding, dizziness, increased shortness of breath before you start exercising, or painful uterine contractions that continue after you rest.

You can stay motivated to exercise during pregnancy by finding an activity that you enjoy doing by yourself, with a partner or the whole family, or trying a fitness class that’s geared for pregnant women.

Prenatal Care Specialists in Brownstown & Southgate, MI

Always consult your provider for prenatal care before starting an exercise program.  And remember that Northline Women’s Health Center is here to serve you with offices in Southgate and Brownstown. You can request a prenatal care appointment at

Northline Women's Health Center Locations:

15675 Northline Road

Southgate, MI 48195

(734) 282-3600
(734) 282-3603 - Fax

23050 West Road, Suite 210

Brownstown Twp., MI 48183

(734) 362-7000
(734) 362-7077 - Fax