The most important facts about exercise during pregnancy

• Recent studies show that exercise during pregnancy is beneficial for both mothers and their babies
• Regular exercise reduces the risk of common pregnancy complications such as high blood pressure and gestational diabetes
• Pregnant women who are physically active seem to be happier
• Physical activity during pregnancy can also make the birth process itself less painful and shorter
• However, the recommendations to exercise only apply to healthy pregnant women (no high-risk pregnancies) and not to extreme sports. If you are unsure, always consult your doctor!

Can you exercise during pregnancy, or will it harm your baby? Exercising during pregnancy is often dismissed as dangerous or at least not recommended. As a result, many pregnant women hardly dare to engage in physical activity during pregnancy. However, scientific studies show exactly the opposite: Even when we specifically searched for studies that highlight the supposed dangers of exercise during pregnancy, we only found a few restrictions and recommendations. We have compiled all our research findings for you in this article so that you can make your decision with peace of mind.

But first, an important note: the recommendations for exercise during pregnancy only apply to healthy pregnant women. For women with high-risk pregnancies or illnesses, exercise can pose a risk. Therefore, please always consult your doctor. In addition, most studies, including this article, deal with light to moderate exercise. Competitive or extreme sports are not considered here. If you have any questions on this topic, you should also consult a doctor.

It is also important that you trust your gut feeling, know your body, and are aware of it. If you feel pain while exercising, feel strange, or simply have questions in your mind, please talk to a doctor about it and seek advice or, if necessary, have yourself examined.

Exercise is often associated with body weight or appearance. It is therefore particularly important to us to remind you that your body is performing a true miracle during pregnancy and will and should change. So please try—even if it may be difficult at times—to look at yourself and your body with love. It's not about perfection and pressure, but about joy and doing something good for yourself, your body, and the little miracle in your belly. Of course, this also applies to the time after birth or before pregnancy.

Effects of exercise during pregnancy on the body

Regular exercise during pregnancy can help prevent or reduce problems typically caused by pregnancy. These include gestational diabetes, excessive weight gain, pain, and fetal macrosomia (a baby with a birth weight of over 4000g) (Ribeiro, M. M., et al., 2021).

A study focusing specifically on strength training during pregnancy showed that physical activity made pregnant women less tired and also reduced the risk of metabolic disorders in their children. Furthermore, the cognitive performance of the children was improved by their mothers' physical activity during pregnancy (Duchette, C., et al., 2024).

Researchers have already found in many studies that women with high blood pressure can significantly lower it through regular physical activity. Women with normal blood pressure also benefit from exercise in this regard, as physical activity is likely to regulate their blood pressure to some extent. However, the effect appears to be much less pronounced than in women with high blood pressure. Experts therefore recommend that women with high blood pressure in particular should make sure they exercise regularly in order to lower their blood pressure and thus prevent potential long-term consequences. Experts explicitly point out that exercise does not pose a risk to women with high blood pressure (Zhu, Z., et al., 2022).

Effects of exercise during pregnancy on the mental health of mothers

Although exercise is obviously important for your body, we should not ignore the mental aspects: an interesting study examined pregnant women who participated in an aqua aerobics program. The scientists who conducted this study focused in particular on the well-being of the expectant mothers. The women took part in this program from the 20th to the 37th week of pregnancy. And even though exercise may sound like torture to some, the researchers found the opposite to be true: The women who regularly participated in the exercise program became happier overall during their pregnancy, while those who did not exercise did not. Alarmingly, many of the women who did not engage in physical activity were classified as being at risk for depression (Rodríguez-Blanque, R., et al., 2020). Even though there is still a lack of studies on the subject of mental health, this study gives us food for thought and, in our opinion, is another reason to exercise whenever possible.

If you are concerned that you may be suffering from depression, please do not just exercise, but seek professional support and advice!

Effects of exercise during pregnancy on childbirth

Exercise during pregnancy can even influence the birth itself! A study from 2021 examined the effects of an 8-week Pilates program on childbirth. The scientists found that women who regularly practiced Pilates experienced less pain during childbirth. In addition, the overall duration of labor was shorter for these women, and they were more satisfied with the birth experience (Ghandali, N. Y., et al., 2021).

In another study in which the researchers looked at exercise in general, without considering the type of exercise, they found that the caesarean section rate was lower among pregnant women who were physically active than among women who were less active. Women who exercised more also required less frequent use of instruments such as forceps to assist with delivery. The study authors attribute this to the fact that regular physical activity strengthens the abdominal muscles as well as the pelvic floor muscles. They also emphasize that more athletic individuals generally benefit from a more efficient cardiovascular system (Hinman, S. K., et al., 2015).

A third study, which also deals with exercise during pregnancy, comes to similar conclusions. The researchers found that certain phases, such as the active phase of labor, can be shortened by regular physical activity. However, this study did not find any significant difference in the cesarean section rate (Watknis, V. Y., et al., 2021). It therefore remains to be seen until further studies are available to make a clear statement on the cesarean section rate. Unfortunately, the studies did not indicate whether planned cesarean sections were taken into account or not.

Alleged risks of exercise during pregnancy

Some critical scientists recently published an article on the risks of exercise during pregnancy. The starting point for this was the idea that physical activity by the mother could “take away” oxygen or nutrients from the unborn child. Ultimately, however, these researchers also came to the conclusion that moderate exercise does not pose a risk to pregnant women or babies, but rather has benefits, and that the original assumptions were incorrect (Shen, Y., et al., 2025).

Other researchers have even shown that strength training during pregnancy increases blood flow to the uterus. This observation also shows that exercise during pregnancy is beneficial for the baby (Duchette, C., et al., 2024).

Specific recommendations on exercise during pregnancy

Despite all the benefits of exercise, pregnant women should exercise caution in order to avoid any risks: exercises that involve lying on your back for long periods of time, ballistic exercises (i.e., exercises that involve very explosive movements), or exercises that require a lot of balance are not recommended for pregnant women. In addition, when choosing a sport, care should be taken to ensure that there is no (increased) risk of injury to the abdominal area and that the temperature can be well regulated (Duchette, C., et al., 2024).

You may now be wondering which sports and training intensities are particularly suitable. We have summarized the recommendations of the Austrian Ministry of Health for you:

During your pregnancy, you should of course avoid sports with a high risk of falling (including horse riding, skiing, or climbing), intense physical contact, and risk of injury, such as team sports or combat sports. Experts also advise against sports with rebound effects or sudden movements, such as trampolining, tennis, or ball sports. Finally, you should also avoid excessive training (be careful with strenuous stretching exercises), diving, mountain climbing, or intense endurance sports such as (half) marathons. You should avoid excessive strain and be able to talk at all times while you are exercising (Redaktion Gesundheitsportal, 2020).

Endurance sports such as (Nordic) walking, swimming, aqua jogging, running (only if you are experienced and no sprinting or interval training, as this can put too much strain on your pelvic floor) or cycling (preferably on an ergometer due to the risk of falling) are particularly recommended. In addition, sports such as aqua gymnastics, strength training, yoga, Pilates, or pregnancy gymnastics are generally safe and enjoyable during pregnancy (Redaktion Gesundheitsportal, 2020).

We also recommend always having a cell phone or another person nearby in case you need help. Especially towards the end of your pregnancy, when spontaneous labor is more likely, someone should be available in case you go into labor unexpectedly.

Frequently asked questions on the topic

Can I exercise during pregnancy?

Exercising during pregnancy is actually very beneficial and recommended if you and your baby are doing well and are healthy. However, please discuss the topic with your doctor in case there are any contraindications in your case.

Which sports are dangerous during pregnancy?

Sports with a high risk of injury and falls, sudden movements, exercises that require good balance, or lying on your back for long periods of time are not recommended. You should also avoid sports with rebound effects or extreme strain.

Which sports are particularly “safe” or recommended?

Gentle endurance sports such as (Nordic) walking, cycling on an ergometer, or swimming are particularly recommended. In terms of strength training, aqua gymnastics, yoga, Pilates, or pregnancy gymnastics are beneficial.

What are the benefits of exercise during pregnancy?

Exercise during pregnancy reduces the risk of various complications or unpleasant changes such as gestational diabetes, high blood pressure, pain, or macrosomia. It also improves the mental health of pregnant women and makes the birth itself shorter and more comfortable.

I feel strange when exercising since becoming pregnant. What should I do?

Please stop exercising immediately and see your doctor to make sure that you and your baby are still doing well. Ask your doctor for advice on how you can or should continue.

How intensely can I exercise?

You should still be able to talk comfortably while exercising. Of course, you should stop immediately if you experience dizziness, discomfort, pain, shortness of breath, bleeding, or contractions. Please consult a doctor immediately!

I don't usually exercise much. Can I start now that I'm pregnant?

Yes, it's even recommended! But please make sure you start slowly and in a controlled manner. Your body needs to gradually get used to the strain and be able to adapt.

References

• Ribeiro, M. M., Andrade, A., & Nunes, I. (2021). Physical exercise in pregnancy: benefits, risks and prescription. Journal of perinatal medicine, 50(1), 4–17. https://doi.org/10.1515/jpm-2021-0315
• Ghandali, N. Y., Iravani, M., Habibi, A., & Cheraghian, B. (2021). The effectiveness of a Pilates exercise program during pregnancy on childbirth outcomes: a randomised controlled clinical trial. BMC pregnancy and childbirth, 21(1), 480. https://doi.org/10.1186/s12884-021-03922-2
• Zhu, Z., Xie, H., Liu, S., Yang, R., Yu, J., Yan, Y., Wang, X., Zhang, Z., & Yan, W. (2022). Effects of physical exercise on blood pressure during pregnancy. BMC public health, 22(1), 1733. https://doi.org/10.1186/s12889-022-14074-z
• Hinman, S. K., Smith, K. B., Quillen, D. M., & Smith, M. S. (2015). Exercise in Pregnancy: A Clinical Review. Sports health, 7(6), 527–531. https://doi.org/10.1177/1941738115599358
• Shen, Y., Wang, Y., & Huang, P. (2025). Effects of exercise during pregnancy on maternal and newborn outcomes. BMC pregnancy and childbirth, 25(1), 1158. https://doi.org/10.1186/s12884-025-08285-6
• Duchette, C., Perera, M., Arnett, S., White, E., Belcher, E., & Tinius, R. (2024). Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. International journal of women's health, 16, 1137–1147. https://doi.org/10.2147/IJWH.S462591
• Watkins, V. Y., O'Donnell, C. M., Perez, M., Zhao, P., England, S., Carter, E. B., Kelly, J. C., Frolova, A., & Raghuraman, N. (2021). The impact of physical activity during pregnancy on labor and delivery. American journal of obstetrics and gynecology, 225(4), 437.e1–437.e8. https://doi.org/10.1016/j.ajog.2021.05.036
• Rodríguez-Blanque, R., Aguilar-Cordero, M. J., Marín-Jiménez, A. E., Menor-Rodríguez, M. J., Montiel-Troya, M., & Sánchez-García, J. C. (2020). Water Exercise and Quality of Life in Pregnancy: A Randomised Clinical Trial. International journal of environmental research and public health, 17(4), 1288. https://doi.org/10.3390/ijerph17041288

• Redaktion Gesundheitsportal, Windsperger K. (2020). Sport in der Schwangerschaft. https://www.gesundheit.gv.at/leben/eltern/schwangerschaft/gesund-schwanger/schwangerschaft-sport.html