5 Safe Cardio Exercises You Should Do During Pregnancy

Cardio exercises can be safely performed according to your pregnancy stage and stamina.

Reviewed by SonJoria Sydnor, CYT SonJoria Sydnor SonJoria SydnorCYT MomJunction on FacebookFollow MomJunction on TwitterFollow MomJunction on YouTubeFollow MomJunction on Instagram Specialty: Wellness & well-beingExperience: 15 years
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Pregnant Woman Doing Cardio Exercise During Pregnancy

Image: Shutterstock

Pregnancy is a crucial period in a woman’s life where you experience several body changes, and regular exercise can help you stay healthy and relieve certain pregnancy-related discomforts. However, you may wonder if certain workouts, like cardiac exercises, are safe during pregnancy and free from risks. Many chronic and lifestyle-related illnesses are known to be caused by a lack of exercise. Therefore, you might want to continue exercising to prioritize your health and fitness during pregnancy. However, before engaging in any exercise, it is vital to understand which ones are safe to perform while pregnant for you and the baby and follow the guidelines given by your doctor (1). Continue reading to learn about some safe cardio exercises for pregnant women.

In This Article

Benefits Of Cardio During Pregnancy

Even though cardio is one of the best ways to lose weight, performing it during pregnancy is not advisable. So, if you are pregnant, instead of performing cardio workouts for losing weight, you can perform them for getting these other benefits (2):

  1. Relieving aches and pains
  2. Boosting your energy levels
  3. Making you feel positive and better

Proficiency Level:

If you are a beginner and are starting cardio exercises during pregnancy, start at a slow pace with low-impact activities and aim to work out 3-5 times a week for 30 minutes for each session (3). Pro individuals can continue the way they were exercising earlier, avoiding some of the heavy-duty workouts (1).

Disclaimer: Please take doctor’s approval before starting any exercises during pregnancy.

Cardio Exercises During Pregnancy

We list out some pregnancy cardio workouts:

1. Walking:

Do 20-30 minutes of walking when pregnant

Image: Shutterstock

Walking for 20-30 minutes a day is sufficient to improve stamina, maintain endurance, and strengthen your body (4) (5). You can also use this time to listen to your favorite music and have some time for yourself. You can try following these steps:

  • Start with a five-minute brisk walk (make sure not to exert yourself).
  • Slow down and walk for another five minutes at a slow pace.
  • Repeat step 1 for another five minutes.
  • Repeat step 2 for the last five minutes.
  • Perform stretching exercises for five minutes to end the session.

protip_icon Quick tip
Later in pregnancy, use a belly support belt to reduce discomfort while walking (3).

2. Stationary Bike:

Exercising on a stationary bike is completely safe during pregnancy, but a growing belly can put your back under lots of stress; therefore, make sure not to overdo it (6). Following the steps while performing would be beneficial to you:

  • Warm up for five minutes at a speed you are comfortable with.
  • Increase your speed for the next three minutes.
  • And for the next three minutes, lower your speed. This completes one set.
  • You can do three to six sets depending upon your comfort levels.
  • In the end, make sure to do some stretching exercises.

3. Climbing Steps:

Climbing steps is an impactful cardio exercise during pregnancy

Image: Shutterstock

Climbing steps is another simple, but impactful exercise that can be practiced during pregnancy without any problems. You can plan it while going to the office or coming back home. But make sure to keep the following points in mind (7):

  • Climb the stairs at a slow/moderate pace.
  • Dedicate time and decide how many steps you would climb daily.
  • Increase the number gradually if you are comfortable.
  • Wear comfortable shoes.
  • Avoid talking on your mobile phone while climbing.
protip_icon Quick tip
Avoid long and winding flights of stairs as they may make you feel dizzy (7).

4. Swimming:

Swimming is the best and the most advisable exercise for a pregnant woman. This is because, in water, we would only weigh one-tenth of our actual weight. Swimming offers the following advantages (8):

  • Boosts your power and flexibility.
  • Unlike other exercises that can overheat your body, swimming actually cools your body down.
  • It also helps reduce the swelling of the legs and feet during pregnancy.
  • It may have positive effects on the lungs and the heart (9).

protip_icon Point to consider
Be careful while walking on wet surfaces, such as the pool deck or the locker room, to avoid slipping, tripping, or falling. Wear appropriate footwear for safety (8).

5. Low Impact Aerobics:

Low impact aerobics/dance is a good cardio exercise during pregnancy

Image: Shutterstock

Low impact aerobics/dance of any form would be helpful during pregnancy. Low impact aerobics don’t involve jumping, kickboxing, or running at a fast pace (low running is still allowed) (10).

Make sure to always keep one of your feet on the ground while performing the exercises. Also, have a bottle of water near you to keep yourself hydrated and make sure to eat properly (rest for a while, say half an hour) before and after working out (2).

protip_icon Point to consider
If you begin losing weight when exercising during pregnancy, you may need to increase your calorie intake (3).

Cardio exercises during pregnancy are safe unless your healthcare provider mentions avoiding certain activities. Cardio exercises may help to ease pregnancy symptoms, aid a smooth delivery, and assist in weight management. In addition, they may increase your energy levels, reduce pains and aches, or aid in mood improvement during pregnancy. You should begin at a slow pace if you’re a beginner and gradually increase the pace. Activities such as climbing steps, walking, stationary bike, swimming, and low-impact aerobics are some of the best cardio exercises for pregnant women.

Infographic: Safe Cardio Workouts During Pregnancy

While heavy lifting and strenuous exercises are not recommended during pregnancy, light to moderate exercise is recommended for relieving body pains and bringing positivity. Check out the infographic below to learn some cardio exercises for pregnant women and associated safety tips. However, make sure to consult your doctor before starting any new exercise.

cardio exercises to do safely during pregnancy and safety tips (infographic)

Illustration: Momjunction Design Team

Frequently Asked Questions

1. When should I stop doing cardio during pregnancy?

If you feel dizzy, out of breath, or uncomfortable after doing cardio or any kind of physical activity, refrain from continuing it and consult your doctor.

2. What exercises should be avoided in pregnancy?

While pregnant, avoid strenuous activities, such as contact sports, which might exert too much pressure on the fetus and pose an increased risk of injury to you and your abdomen.

3. Can I do squats while pregnant?

Yes. Doing squats during pregnancy is safe and offers several benefits, including preparing the body for the baby’s delivery.

4. Can I do planks while pregnant?

If your doctor has given you the green signal for doing planks during pregnancy, you may continue to do so. However, try doing side planks instead of regular planks to reduce the risk of injury to your belly.

5. How much exercise do I need during pregnancy?

The Centers for Disease Control and Prevention (CDC) suggests that pregnant women get about 150 minutes of moderate exercise per week for a healthy pregnancy. Thus, 30-minute exercise sessions, such as brisk walking, per day for five days a week might be acceptable (11).

Key Pointers

  • Cardio exercises have multiple benefits such as relieving aches and pains, boosting energy levels, and improving mood.
  • Daily exercises such as walking, stationary cycling, swimming, and climbing stairs can be helpful.
  • Consult your doctor before starting any cardio exercise.
Cardio Exercises During Pregnancy_illustration

Image: Stable Diffusion/MomJunction Design Team

Discover the ideal methods and guidelines for engaging in cardiovascular activity while pregnant. Gain useful suggestions and advice for staying healthy and fit during this special time.

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Pregnancy and exercise.
    https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise
  2. Exercise during pregnancy.
    https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-during-pregnancy/
  3. Exercise during pregnancy.
    https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
  4. Exercise in pregnancy.
    https://www.nhs.uk/pregnancy/keeping-well/exercise/
  5. Is it Safe? During Pregnancy and For Mom and Baby
    https://www.gov.mb.ca/healthychild/healthybaby/kits/is_it_safe_during_pregnancy_and_for_mom_and_baby.pdf
  6. Exercise and Pregnancy.
    https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/exercise-and-pregnancy/
  7. Climbing Stairs During Pregnancy: Almost Every Mother-in-Law’s Concern.
    https://www.sitarambhartia.org/blog/maternity/climbing-stairs-during-pregnancy/
  8. Antenatal swimming.
    https://www.ifwip.org/antenatal-swimming-pregnancy-swimming/
  9. Maternal swimming pool exposure during pregnancy in relation to birth outcomes and cord blood DNA methylation among private well users
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599635/
  10. 7 Great Exercises for Your First Trimester of Pregnancy.
    https://www.tricitymed.org/2018/09/7-great-exercises-for-your-first-trimester-of-pregnancy/
  11. Physical Activity for Pregnant or Postpartum Women: An Overview.
    https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html?
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SonJoria Sydnor
SonJoria SydnorCYT
Author SonJoria Sydnor is a wife, mother, and educator passionate about health and wellness. She has a B.S.W. from the University of Missouri, St. Louis, a 200-hour yoga teacher certification from Yoga Buzz and a 25-hour kids certification from Yogi Beans.

Read full bio of SonJoria Sydnor
shreeja pillai
shreeja pillaiMSc
Shreeja holds a postgraduate degree in Chemistry and diploma in Drug Regulatory Affairs from the University of Mumbai. Before joining MomJunction, she worked as a research analyst with a leading multinational pharmaceutical company.

Read full bio of shreeja pillai
Rebecca Malachi
Rebecca MalachiBSc
Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi
Dr. Joyani Das
Dr. Joyani DasM.Pharm, PhD
Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das