Pregnancy Exercise and Mobility Guide
Safe exercise types during pregnancy, when to start, precautions and evidence-based recommendations.
Benefits of Exercise
- Improves muscle strength and endurance
- May ease labor and delivery
- Reduces stress and improves sleep quality
- Speeds up postpartum recovery
Safe Types of Exercise
- Walking (moderate pace)
- Pregnancy-safe Pilates
- Yoga with prenatal modifications
- Swimming
When to Start?
With your doctor’s approval, light exercise can begin in early pregnancy. Intensity should vary by trimester.
Precautions
- Avoid high-impact or jumping exercises
- Stay hydrated and avoid overheating
- Skip prone (belly-down) positions
- Warm up before and stretch after every session