Exercise and Daily Life During Pregnancy

Pregnancy is not an illness—and your life can largely continue as before. Exercise is actually very good for you and your baby, and most everyday activities can be done without any problems. There are just a few things worth adjusting. Here are the most common questions about exercise, travel, and daily life.

Exercise Is Good for You

Regular exercise is part of a healthy pregnancy. About 150 minutes of moderate exercise per week is recommended—for example, five half-hour sessions, or even in shorter bursts (ACOG 2020). This offers many benefits: You’ll feel better, experience less back pain, and sleep better, while the risk of gestational diabetes, high blood pressure, and excessive weight gain decreases; often, labor and recovery are easier. If you were already active before pregnancy, you can continue in a modified form. And if you’re just starting out, begin gently and build up slowly—every bit of movement counts.

Well-suited

Activities that are easy on the joints are particularly suitable:

• Walking and brisk walking;
• Swimming and water aerobics;
• Cycling, preferably on an exercise bike;
• Prenatal yoga or exercise;
• moderate strength training.

The “talk test” can help you determine the right intensity: as long as you can still carry on a conversation while exercising, the pace is right.

Best to avoid

Some sports aren’t as suitable during pregnancy—especially those with a risk of falls or impacts, such as skiing, horseback riding, team sports, and combat sports. Scuba diving is off-limits because it can harm the unborn child. Also, avoid overheating (such as with hot yoga) and exercises where you lie flat on your back during the second half of your pregnancy.

When to Stop and Contact Us

Stop exercising and contact us if you notice any of the following signs:

• Bleeding or fluid leakage from the vagina;
• Regular contractions or persistent abdominal pain;
• Dizziness, headache, chest pain, or shortness of breath;
• Pain or swelling in one calf;
• if you feel the baby moving significantly less.

Travel

Traveling is usually fine during an uncomplicated pregnancy up to about the 36th week—the most comfortable time is often the second trimester. Flying is generally safe (ACOG 2018); because sitting for long periods increases the risk of blood clots, you should drink plenty of fluids, move around regularly, and wear compression stockings. Fasten your seatbelt under your belly. Bring your prenatal care record with you, and if traveling long distances, check in advance about any necessary vaccinations and medical care at your destination. The closer you get to your due date, the closer to home you should stay.

Saunas, Baths, and Heat

A hot bath, a long sauna session, or a whirlpool can cause your body to overheat—you should avoid these, especially during the first trimester. If you’re used to saunas, you can usually continue to enjoy them in moderation: keep sessions shorter, avoid excessive heat, and make sure to drink plenty of fluids afterward.

Sex

Sex is safe during an uncomplicated pregnancy and does not harm the baby—the baby is well protected. In certain situations, we advise against it or recommend caution, such as in cases of bleeding, premature contractions, or a low-lying placenta. If in doubt, just talk to us.

Small Everyday Questions

And what about everyday life?

• Driving is allowed—just keep wearing your seatbelt, with the lap belt positioned under your belly.
• Working at a computer or in an office is safe.
• Dyeing your hair and using regular cosmetics are no problem in moderation.
• Pets can stay with you; however, it’s best to let someone else handle the litter box or to clean it while wearing gloves (to prevent toxoplasmosis).

We answer questions about lifting, standing for long periods, or work under → “Work and Maternity Leave.”

How We Support You

Basically, listen to your body, stay active, and enjoy this time. If you’re unsure whether something is right for you, ask us—we’ll look into it together.