Medical Content Disclaimer: Always obtain medical clearance from your obstetrician prior to commencing or modifying any prenatal exercise program.
1. Recommended Physical Activity Guidelines
ACOG recommends at least 150 minutes of moderate-intensity aerobic activity per week (e.g., 30 minutes, 5 days per week).
2. Top Safe Exercises During Pregnancy
- Brisk Walking: Low impact, safe for all trimesters.
- Prenatal Swimming: Buoyancy relieves lower back pressure and joint strain.
- Stationary Cycling: Low risk of falling compared to road cycling.
- Pelvic Floor (Kegel) Exercises: Strengthens pubococcygeus muscles to support bladder control and labor pushing.
3. Red Flag Symptoms to Stop Exercise
Immediately halt physical activity and contact your care provider if you experience vaginal bleeding, dizziness, chest pain, fluid leakage, or regular painful contractions.
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