The American College of Obstetricians and Gynecologists, joined by the Society of Obstetricians and Gynaecologists of Canada, now actively recommends physical activity during pregnancy — barring specific contraindications.
💡 Why this matters
Modern obstetric guidance recommends most pregnant women remain physically active. Regular exercise during pregnancy is associated with reduced gestational diabetes and pre-eclampsia risk, easier labour, and faster postpartum recovery.
What current guidelines say
ACOG recommends pregnant women aim for at least 150 minutes/week of moderate-intensity aerobic activity plus muscle-strengthening exercise, in the absence of contraindications. The Canadian SOGC and the Canadian guidelines for physical activity throughout pregnancy concur (Mottola et al., 2018).
Documented benefits
Reduced risk of gestational diabetes, gestational hypertension and pre-eclampsia, excessive gestational weight gain, lower-back and pelvic pain, and depressive symptoms. Postpartum benefits include faster recovery and lower postpartum depression risk.
Activities that are generally safe
- Walking
- Stationary cycling
- Aerobic and modified strength classes
- Swimming and water aerobics
- Modified yoga and Pilates (avoiding supine positions after the first trimester)
- Resistance training with appropriate loads
Activities to avoid
- Contact sports (basketball, soccer, hockey)
- Activities with high fall risk (skiing, horseback riding, gymnastics)
- Scuba diving
- "Hot" yoga or hot Pilates
- Activities at high altitude (>~2,500 m) for those not acclimated
When exercise is contraindicated
ACOG identifies absolute contraindications including hemodynamically significant heart disease, restrictive lung disease, incompetent cervix, persistent second/third-trimester bleeding, placenta previa after 26 weeks, premature labour, ruptured membranes, and pre-eclampsia. Always consult your obstetrician if uncertain.
Physical activity in pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary because of normal anatomic and physiologic changes.Source: ACOG Committee Opinion 804 (2020).
By the numbers
Walking is the best-supported aerobic activity in pregnancy. Low impact, easy to scale, accessible everywhere.
References
- ACOG. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804. View source →
- Mottola, M. F., Davenport, M. H., et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. BJSM, 52(21), 1339–1346. View source →
