Safe Exercise During Pregnancy


For your health and the health of your growing, developing baby, it’s important to stay active during pregnancy. It’s tough to know what is safe though! We here at Bay Podiatry Associates have put together a few tips for staying fit and the benefits of exercising during pregnancy.


  • Promotes healthy weight gain throughout development
  • Reduces back pain
  • Maintains higher energy level
  • Relieves stress
  • Eases constipation
  • Potentially lowers risk for gestational diabetes
  • Improves strength
  • Improves endurance
  • Helps recovery after childbirth

There are a ton of exercises that are safe to continue or begin while you’re pregnant. If you have a serious medical condition, however, always check with your doctor. Exercising with certain conditions related to your cervix or placenta can increase the chances of preterm labor. If you were very active before your pregnancy, you can generally continue that activity throughout gestation.

Good exercises to partake in during pregnancy:

  • Power walking
  • Swimming
  • Prenatal yoga
  • Prenatal pilates
  • Stationary biking
  • Low-impact aerobics

Tips for safe exercising during pregnancy:

  • Hormonal changes cause your joints to become looser
  • Your center of gravity shifts slightly as your body grows during pregnancy, making balancing more difficult.
  • Compressing your diaphragm can make breathing tough in later pregnancy, so avoid anything too strenuous.
  • Warmups and cooldowns are essential.
  • A good workout is about 30 minutes each day.
  • Stay hydrated! While pregnant, water intake should be half your body weight in ounces, plus 20 ounces more.
  • Wear comfortable shoes, as pregnancy can make your feet swell.
  • Avoid lying flat on your back for long periods.

If anything hurts or you notice any cramping or discomfort, check in with your doctor. Your feet and ankles go through a lot of changes during pregnancy as well, so a good relationship with your podiatrist is necessary. Our board-certified podiatrist, Dr. Argirios Mantzoukas can ensure great foot and ankle health throughout your entire pregnancy. To get started, give us a call today at (718) 266-1986.