ACOG 2020 + 2024 update: trimester-based exercise recommendations, permitted and prohibited activities.
At least 150 minutes of moderate-intensity aerobic exercise per week is recommended in uncomplicated pregnancies. This means an average of 20-30 minutes per day. Exercise; It reduces the risk of gestational diabetes, preeclampsia, cesarean section rate and postpartum depression.
During moderate-intensity exercise you should be able to talk but not sing. If you are completely out of breath, the intensity is high, if you can sing easily, it means it is low.
During this period, fatigue and nausea may reduce exercise motivation. Start slow, increase gradually. Avoid exercise in extreme heat (especially between weeks 4-10, when organogenesis is intense).
| Exercise | Status | Description |
|---|---|---|
| Walking (medium pace) | Unrestricted | The safest activity is 30 minutes a day |
| Swimming | Unrestricted | Perfect — lukewarm (28-30°C), not hot water |
| Stationary bike | Unrestricted | No risk of falling |
| Yoga (prenatal) | Unrestricted | EXCEPT hot yoga (bikram) |
| Pilates (under instructor supervision) | Unrestricted | Supine position should be avoided |
| Light weight training | Unrestricted | Low reps (12-15), no valsalva maneuver |
| Running (experienced runners) | Careful | Mothers who already have a running habit can continue |
| Hot yoga / Bikram | Forbidden | Hyperthermia risk of neural tube defect |
| Diving (scuba) | Forbidden | Risk of decompression sickness |
| High altitude exercise (>2500m) | Forbidden | Adaptation problem |
Generally the most comfortable period. Nausea decreases and energy increases. Exercise motivation peaks. Avoid the supine position after the 16th week (vena cava syndrome).
| Exercise | Status | Description |
|---|---|---|
| Walking | Unrestricted | Ideal, 30 minutes per day |
| Swimming / Aqua aerobics | Unrestricted | Relieves abdominal heaviness, reduces back pain |
| Stationary bike | Unrestricted | Ergonomics matters as your belly grows |
| Prenatal yoga | Unrestricted | EXCEPT supine position |
| Modified pilates | Unrestricted | Side or sitting |
| Kegel exercises | Unrestricted | Critical for pelvic floor strength |
| Dance (low-impact) | Unrestricted | No bounce, no balance required |
| Exercise lying on your back | Forbidden | Vena cava vein |
| High risk sports (skiing, horse riding) | Forbidden | Risk of falling |
| Contact sports (football, basketball) | Forbidden | Abdominal trauma |
| Crossfit / high intensity interval | Careful | Those who have done it before can continue by modifying it |
You may reduce activity due to the large size of the abdomen and edema. Pelvic floor and flexibility exercises are important to prepare for birth.
| Exercise | Status | Description |
|---|---|---|
| Walking (slow pace) | Unrestricted | Makes labor easier |
| Swimming | Unrestricted | Most comfortable — reduces water weight |
| Kegel exercises | Unrestricted | Should be increased in preparation for birth |
| Prenatal yoga (modified) | Unrestricted | Birth positions (butterfly, cat-camel) are very useful |
| Pelvic floor exercises | Unrestricted | Sitting on the ball, deep breathing |
| Slight stretching | Unrestricted | Reduces back and leg tension |
| Running | Careful | Most women stop during this period |
| High intensity aerobics | Careful | Symptoms should be monitored (pulse <140) |
| Exercise lying on your back | Forbidden | Vena cava — definitely turn on your side |
| Heavy lifting | Forbidden | The abdomen is already carrying considerable weight |
| All sports with risk of falling | Forbidden | Center of balance shifted forward |
Aerobic exercise should NOT be performed in the following situations (ACOG 2020):
Last updated: . All sources have been confirmed with their latest versions.