Articles (EN)

Sports and physical activity during pregnancy

2026-05-27 12:00 Pregnancy
In short: In an uncomplicated pregnancy, 150 minutes of moderate physical activity per week is recommended. Walking, swimming, yoga for pregnant women and special gymnastics are safe in most cases. Contact sports, back exercises after 16 weeks, and activities with a high risk of falling are contraindicated.

Why Physical Activity Is Important During Pregnancy

An active lifestyle during pregnancy benefits both the mother and the unborn child. Regular, moderate exercise reduces the risk of gestational diabetes, preeclampsia, excess weight gain and back pain. They improve sleep, reduce fatigue, and reduce the risk of depression and anxiety during pregnancy.
According to the ACOG, physical activity in uncomplicated pregnancies is safe and recommended. Children of women who exercised regularly during pregnancy tolerate childbirth better on average.

Physical activity recommendations: how much you need to move

The WHO and ACOG recommend that pregnant women without medical contraindications:
At least 150 minutes of moderate aerobic activity per week (e.g., 30 minutes 5 days a week)
additionally – exercises to strengthen muscles 2 times a week;
Reduced time in a sitting position – regular breaks for light motor activity.
"Moderate" exercise is when you can talk, but are already a little out of breath. A good reference point is the Borg scale of 12-14 out of 20 or the "speaking test": if you can speak in full sentences, the load is appropriate.

Safe physical activities

Walking is the most affordable and safest activity throughout pregnancy. 30-40 minutes of walking at a comfortable pace daily is a great foundation. Gradually, the pace of walks can be reduced as the abdomen grows.
Swimming and water aerobics. Water relieves stress on the joints and spine, reduces swelling and back pain. Swimming is one of the recommended activities during pregnancy, safe until childbirth. The risk of overheating and injury is minimal.
Yoga for pregnant women and Pilates. Special classes are adapted to the changing body. They help to develop flexibility, strengthen the pelvic floor muscles, improve posture and breathing. It is important to choose classes for pregnant women - ordinary yoga can include poses that are dangerous during pregnancy (intense crunches, postures on the back).
Gymnastics for pregnant women. Special programs include Kegel exercises for the pelvic floor muscles, stretching and strengthening the back, breathing techniques. It is useful for preparing for childbirth.
Cycling (stationary). Safer than usual due to no risk of falling. Riding a regular bicycle is permissible in the first or second trimester if you are in good shape, but with a growing belly, the balance deteriorates.
Strength training. Moderate strength training with adaptation to pregnancy is acceptable. Avoid breath-holding exercises (Valsalva maneuver), heavy weights, and supine exercises after 16 weeks.

What not to do during pregnancy

Contact sports (boxing, football, hockey, wrestling) – the risk of a blow to the stomach.
Sports with a high risk of falling (alpine skiing, snowboarding, rock climbing, horseback riding, rollerblading) are dangerous at any time.
Hot yoga (Bikram yoga) and sauna during exercise – overheating in the first trimester is associated with neural tube defects.
Diving – decompression sickness is especially dangerous for the fetus.
Back exercises (after 16-20 weeks). The uterus presses on the inferior vena cava, disrupting the venous return to the heart - it can cause dizziness, a decrease in blood pressure. Replace with a plank or side exercises.
Exercise at high altitudes (above 2500 m) – risk of hypoxia without acclimatization.

Features of physical activity by trimester

First trimester. Against the background of early toxicosis and fatigue, training may seem impossible. Don't force yourself. Even short walks and light stretching are already good. Avoid overheating.
Second trimester. Well-being usually improves, and most women can maintain or increase activity. Start avoiding exercises lying on your back. The center of gravity shifts – take this into account.
Third trimester. The intensity gradually decreases, but the activity does not stop. Walking, swimming, special gymnastics - up to the very birth in good health.

Signals to stop training

Stop and see a doctor if:
Bloody discharge from the vagina.
Abdominal pain or cramping sensations.
Shortness of breath, disproportionate to the load.
Severe dizziness or fainting.
Headache.
Swelling of the legs , which suddenly appeared during training.
Decrease or cessation of fetal movements.

Contraindications to physical activity during pregnancy

In some conditions, physical activity is limited or prohibited:
Placenta previa after 26 weeks.
Threat of premature birth.
Cervical incompetence (isthmic-cervical insufficiency).
Severe anemia.
Uncontrolled gestational diabetes.
Severe gestosis (preeclampsia).
Discuss activity with your doctor before you start exercising.

When to see a doctor

Talk to your doctor:
Before starting a new training program during pregnancy.
If you have chronic diseases or pregnancy complications.
If after training there is pain, bloody discharge, severe shortness of breath.
If you were inactive before pregnancy and want to start training , start with a minimum load and build up gradually.

Frequently Asked Questions

Is it possible to pump abs during pregnancy?

Classic abdominal exercises (crunches, leg lifts lying down) are not recommended from the end of the first trimester: they increase pressure in the abdominal cavity and can provoke diastasis recti. An alternative is Kegel exercises, "cat-cow", diaphragmatic breathing, plank (in the early stages).

If I didn't work out before pregnancy, can I start now?

Yes, but start smoothly. ACOG recommends starting with 5-10 minutes a day and gradually working your way up to 30 minutes. Walking and swimming are an ideal start for untrained women.

Conclusion

Moderate physical activity during pregnancy is not a luxury, but a medical recommendation. 150 minutes of walking, swimming, or special gymnastics a week reduces the risk of complications, improves well-being, and helps prepare for childbirth. Listen to your body, rule out dangerous sports, and always coordinate exercise changes with your doctor.

Bibliography

  1. ACOG Committee Opinion No. 804. Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol. 2020;135(4):e178-e188. https://pubmed.ncbi.nlm.nih.gov/32217980/
  2. WHO. WHO guidelines on physical activity and sedentary behaviour. WHO, 2020. https://www.who.int/publications/i/item/9789240015128
  3. Dipietro L, et al. Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Med Sci Sports Exerc. 2019;51(6):1292-1302. https://pubmed.ncbi.nlm.nih.gov/30907876/
  4. NICE. Antenatal care. NICE Guideline NG201, 2021. https://www.nice.org.uk/guidance/ng201
  5. Ministry of Health of the Russian Federation. Clinical recommendations: Normal pregnancy. Ministry of Health of the Russian Federation, 2023. https://cr.minzdrav.gov.ru/
This material is for informational purposes only and does not constitute medical advice and is not a substitute for medical advice. If a child's sleep is accompanied by alarming symptoms, a pronounced deterioration in health, problems with breathing, feeding or weight gain, it is necessary to consult a qualified medical specialist as soon as possible, and not rely only on information from the Internet.