Exercise and Pregnancy: What's Recommended (and What's Not)

International recommendations are clear: in the absence of obstetric contraindications, pregnant women should engage in at least 150 minutes of moderate physical activity per week.

Proven Benefits

• 25% reduction in gestational diabetes risk
• Decreased risk of pre-eclampsia
• Better weight gain control
• Reduced lower back pain
• Improved sleep and mood
• Potentially shorter labor

Recommended Activities

• Brisk walking: accessible to everyone, throughout pregnancy
• Swimming: water buoyancy, no joint impact
• Prenatal yoga: flexibility, breathing, childbirth preparation
• Stationary cycling: no risk of falling
• Light strength training: with moderate weights

Activities to Avoid

• Contact sports (boxing, judo, rugby)
• Sports with a risk of falling (skiing, horseback riding, climbing)
• Scuba diving (risk to the fetus)
• Exercise at altitude > 2500 m without acclimatization
• Prolonged supine position after the first trimester

Immediate Stop Signs

Vaginal bleeding, painful contractions, fluid leakage, excessive shortness of breath, dizziness or chest pain: stop and consult.