Physical activity during pregnancy
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EmailPhysical activity can help you stay healthy during pregnancy, and you can tailor an exercise plan to fit your needs.
Nutrition and physical activity are especially important during pregnancy when the body is going through physical and hormonal changes. Daily physical activity is a key way to maintain health throughout pregnancy and reduce potential risks, such as excessive weight gain, gestational diabetes and symptoms of postpartum depression.
According to the Physical Activity Guidelines for Americans, pregnant parents should strive for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week. For example, you can try for 30 minutes a day for 5 days a week to meet the 150-minute recommendation. Those who are unable to exercise for long periods of time, or were not physically active before pregnancy, can split their activities into 10-minute intervals throughout the day, or start at 5-minute intervals and gradually increase to the recommended time.
Here are some moderate-intensity activities you can try when pregnant:
- Dancing
- Bodyweight exercises (particularly those that strengthen the pelvic floor such as squats, wall sits, Kegel, jumping jacks etc.)
- Swimming
- Gardening and weeding
- Walking
- Yoga
Intensity of exercise can be measured using the talk test, which states that while doing a moderate-intensity workout, an individual should be able to speak but not sing. While exercising, pay careful attention to any warning signs or feelings of discomfort, and immediately contact your healthcare provider if there are concerns.
Remember that nutrition and physical activity are critical during this stage of life, and maintaining a consistent routine has many benefits for both the parent and the developing baby. Benefits of physical activity during pregnancy include increasing/maintaining cardiorespiratory fitness and maintaining a healthy weight.
Despite the benefits of physical activity, less than half of American adults meet the Physical Activity Guidelines for Americans. MSU Extension has implemented the Move Your Way® campaign with resources and information on physical activity and ideas to include movement in your routine.
It is important to consult with your healthcare providers to tailor physical activity plans according to specific individual needs.
