While it’s not exactly a pregnancy myth, the idea that pregnant women should avoid exercise or don’t need to exercise is an outdated belief that still causes many future moms to wonder, “What exercise can I do and how much is too much?”
But according to the American College of Obstetricians and Gynecologists, pregnant women should get about the same amount of exercise as is recommended for non-pregnant people.
“Ideally, a pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week,” the ACOG says. According to them, an aerobic activity consists of moving the large muscles of the body in a rhythmic way, and moderate intensity means movement that raises one’s heart rate and prompts a person to sweat.
If you’re pregnant and seeking ways to increase your daily activity or just maintain your current activity while staying home, there are a number of exercises you can try in your house. Brooke Cates, founder of the Bloom Method, which offers online prenatal workouts, including BirthPREP, through StudioBloom, suggested several moves that are both effective and easy to do at home.
Best at-home exercises for pregnant women
Types of exercise to avoid while pregnant
In general, the Mayo Clinic cautions against any exercises that force you to lie flat on your back, exercise at high altitudes, or workouts in hot temperatures or hot yoga. Also, all pregnant women should consult with their doctors or care providers before beginning an exercise program.
Cates said that most exercises are fine during pregnancy, so long as a woman stays aware of her body. “In reality, there aren’t many activities a pregnant woman should avoid during her 9+ months of pregnancy,” she said. “While we often recommend scaling back on certain activities like skiing, weight lifting, jumping, and traditional abdominal exercises, there are far more opportunities for women to keep moving in all the ways they love than to limit them.”
