Certified Prenatal Fitness
Safe ExerciseDuring Pregnancy
Evidence-based exercise guidance for a healthy pregnancy. Discover safe workouts, prenatal fitness routines, and postpartum recovery exercises designed by certified specialists.
Benefits of Pregnancy Exercise
Regular, safe exercise during pregnancy offers numerous benefits for both mother and baby.
Improved Cardiovascular Health
Strengthens your heart and improves circulation, reducing pregnancy-related swelling and fatigue.
Better Sleep Quality
Regular exercise helps improve sleep patterns and reduces pregnancy-related insomnia.
Easier Labor & Delivery
Strengthens muscles used during labor and may reduce delivery time and complications.
Reduced Pregnancy Discomforts
Helps alleviate back pain, constipation, and other common pregnancy symptoms.
Faster Postpartum Recovery
Maintains fitness levels, making it easier to return to pre-pregnancy activities.
Better Mood & Energy
Releases endorphins that improve mood and combat pregnancy-related depression.
Safe Exercise Guidelines
Important safety guidelines and recommendations for exercising during pregnancy.
Safe Exercise Guidelines
- • Aim for 150 minutes of moderate exercise weekly
- • Exercise at least 3-4 days per week
- • Stay hydrated before, during, and after exercise
- • Wear supportive, well-fitting athletic wear
- • Listen to your body and rest when needed
- • Avoid overheating and exercising in hot weather
- • Always consult your healthcare provider first
Exercises to Avoid
- • Contact sports (soccer, basketball, hockey)
- • Activities with fall risk (skiing, horseback riding)
- • Scuba diving and high-altitude activities
- • Hot yoga or exercising in extreme heat
- • Exercises lying flat on your back (after first trimester)
- • Heavy weightlifting or holding breath during exercise
- • Activities that cause joint stress or impact
Exercise by Trimester
Tailored exercise recommendations for each stage of your pregnancy journey.
Weeks 1-12: Building Foundation
Focus on establishing a safe exercise routine while managing early pregnancy symptoms.
Recommended Activities:
- • Walking (20-30 minutes daily)
- • Swimming and water aerobics
- • Prenatal yoga and stretching
- • Light strength training
- • Stationary cycling
Special Considerations:
- • Start slowly if new to exercise
- • Manage fatigue with shorter sessions
- • Stay hydrated to combat nausea
Sample First Trimester Routine
A gentle 30-minute workout suitable for early pregnancy.
Warm-up (5 minutes):
- • Gentle marching in place
- • Arm circles and shoulder rolls
Main Workout (20 minutes):
- • 10 minutes walking or swimming
- • 10 minutes prenatal yoga poses
Cool-down (5 minutes):
- • Gentle stretching
- • Deep breathing exercises
Ready to Start Your Fitness Journey?
Combine safe exercise with proper nutrition and mental health support for a healthy pregnancy.