For most healthy pregnancies, the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity a week, a target that carries through pregnancy and the postpartum period. The American College of Obstetricians and Gynecologists' 2020 Committee Opinion No. 804 adds that women who already exercise should generally keep going, with some adjustments as pregnancy progresses.
How much exercise is recommended during pregnancy?
The CDC recommends getting at least 150 minutes of moderate-intensity aerobic activity a week during pregnancy — for example, 30 minutes five days a week. That guidance, which aligns with the federal Physical Activity Guidelines for Americans, notes the total can be split into shorter blocks across the day rather than done all at once.
Moderate-intensity activity is exercise that raises your heart rate and breathing but still allows you to talk in full sentences — a brisk walk is the standard example. The CDC's page, last updated in December 2025, also says "some physical activity is better than none," so starting small still counts. Women who were already doing vigorous-intensity activity, such as running, before pregnancy can generally continue during and after it, according to the CDC.
What types of exercise are considered safe during pregnancy?
Per the CDC, commonly recommended activities include brisk walking, certain forms of yoga, water aerobics, and bike riding. Mayo Clinic's pregnancy exercise guidance, updated in August 2023, adds core-strengthening moves such as modified planks and wall push-ups to build muscle tone and endurance, alongside aerobic exercise like walking and swimming.
One specific caution applies as pregnancy advances: the CDC advises that after the first trimester, people try to avoid activities that require lying flat on the back. Mayo Clinic notes that for people with high-risk pregnancies or pregnancy complications, some exercises may not be advised, and recommends checking with a member of your health care team before starting a routine.
What about athletes and people who already train intensely?
ACOG's 2020 committee opinion states plainly that the goal is "to encourage women who already engage in exercise to continue" appropriate activity through pregnancy and postpartum. For competitive athletes, the opinion flags a few specific areas of attention: avoiding overheating and blunt trauma, maintaining hydration, and sustaining enough caloric intake to avoid unintended weight loss during strenuous training.
ACOG also notes that elite athletes — people with several years of competitive, year-round training at a high level — should pay particular attention to resistance training as pregnancy progresses, and that close medical supervision matters given the intensity of their training schedules.
What are the benefits of staying active during pregnancy?
According to ACOG's 2020 committee opinion, physical activity during pregnancy may help reduce the risk of gestational diabetes — a form of diabetes that develops during pregnancy and typically resolves after birth — as well as preeclampsia, a pregnancy complication marked by high blood pressure and signs of strain on other organs, usually appearing after 20 weeks. ACOG also links exercise to a lower likelihood of cesarean birth and to prevention of postpartum depressive disorders.
The CDC cites overlapping benefits: reduced excessive weight gain during pregnancy, a lower risk of gestational diabetes, and fewer postpartum depression symptoms. The agency also notes that combined with healthy eating habits, physical activity supports weight loss after birth.
When can you start exercising again after giving birth?
Timing depends heavily on how you gave birth and whether there were complications. Mayo Clinic's postpartum exercise guidance, updated in March 2024, says it's generally safe to begin exercising a few days after an uncomplicated vaginal delivery, or as soon as you feel ready. After a cesarean birth or a complicated delivery, Mayo Clinic recommends talking with your health care provider before starting a program.
Once cleared to be active, the same federal target applies: at least 150 minutes a week of moderate-intensity aerobic activity, spread across the week where possible. Mayo Clinic suggests starting with low-impact options like daily walks or a postpartum exercise class, then building from there.
| Stage | When to start (Mayo Clinic, 2024) | Good starting activities |
|---|---|---|
| Uncomplicated vaginal birth | A few days after birth, or when you feel ready | Walking, pelvic tilts, Kegel exercises |
| Cesarean birth or complicated delivery | After checking with your health care provider | Gentle walking once cleared, then gradual progression |
Rebuilding gradually
Mayo Clinic's suggested starting moves include pelvic tilts, working up from about five to 10-20 repetitions, and Kegel exercises — contractions of the pelvic floor muscles that support the bladder, uterus, and bowel — done in at least three sets of 10 repetitions a day. A supported pose sometimes called "happy baby," held for roughly 90 seconds, is another beginner option Mayo Clinic lists. The same guidance recommends warming up, cooling down, increasing pace gradually, staying hydrated, wearing a supportive bra, and stopping if you feel pain.
Does exercise affect breastfeeding?
According to Mayo Clinic's March 2024 guidance, moderate exercise does not affect the quantity or quality of breast milk. High-intensity exercise can cause a temporary buildup of lactic acid in milk, which is why some people choose to breastfeed or pump before a harder workout rather than right after one.
When to talk to a clinician
The sourced guidance points to a few clear moments to check in with a health care provider rather than start or restart exercise on your own. If you have a high-risk pregnancy or pregnancy complications, Mayo Clinic recommends talking with a member of your health care team before beginning any exercise routine, since some activities may not be advised in that situation.
After a cesarean birth or a complicated delivery, Mayo Clinic recommends consulting your provider before starting a postpartum exercise program, rather than following the general timeline for an uncomplicated vaginal birth. And at any stage, Mayo Clinic's guidance is direct: stop exercising if you feel pain, and follow up with your care team. None of this is a substitute for individualized medical advice — your own clinician knows your pregnancy, delivery, and recovery best.
Frequently asked questions
Is walking enough exercise during pregnancy? Yes. Brisk walking is one of the activities the CDC lists as moderate-intensity aerobic exercise, and it counts toward the recommended 150 minutes a week. Splitting walks into shorter sessions across the day still adds up toward that weekly target.
What types of exercise should I avoid during pregnancy? The CDC advises avoiding activities that require lying flat on your back after the first trimester. Mayo Clinic adds that people with high-risk pregnancies or complications should check with their health care team, since some exercises may not be appropriate for their specific situation.
When can I start exercising again after a C-section? Mayo Clinic recommends talking with your health care provider before starting an exercise program after a cesarean birth or a complicated delivery, rather than following the timeline for an uncomplicated vaginal birth, which can be as early as a few days after delivery.
Does working out affect breast milk? According to Mayo Clinic's March 2024 guidance, moderate exercise doesn't change the quantity or quality of breast milk. High-intensity workouts can temporarily raise lactic acid levels in milk, so some people choose to feed or pump beforehand rather than right after a hard session.
This article is for information only and is not medical advice. Talk with your own clinician about what's appropriate for your pregnancy, delivery, and recovery.
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