Is It Safe to Work Out During Pregnancy? Why Staying Active Matters
For a long time, pregnant individuals were told to “take it easy,” avoid exertion, and scale way back on activity.
But research has clearly shifted.
We now know that staying active during pregnancy is not only safe for most people—it’s one of the best things you can do for your body and your baby.
At The Good Movement Pelvic Health & Wellness in St. Paul, MN, we see this firsthand: movement during pregnancy builds strength, reduces symptoms, and sets you up for a smoother recovery.
The Shift in Research: From Rest to Movement
Older recommendations around pregnancy were rooted in caution.
Newer, high-quality research now supports that:
Regular physical activity during pregnancy is safe for most individuals without contraindications
Exercise provides significant benefits for both parent and baby
Avoiding activity may actually increase risk for complications
👉 The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy
(PMID: 32332474)
Why Working Out During Pregnancy Is So Important
1. Reduces Risk of Pregnancy Complications
Research shows that staying active during pregnancy can:
Reduce the risk of gestational diabetes by up to 40% (PMID: 30337314)
Lower the likelihood of preeclampsia and gestational hypertension (PMID: 31770216)
👉 Movement isn’t just about fitness—it’s preventative healthcare.
2. Helps Manage Pain (Back, Pelvis, Hips)
If you’re pregnant and dealing with aches and pains—you’re not alone.
Over 50% of pregnant individuals experience lumbopelvic pain (PMID: 15284766)
Exercise, especially when guided by a professional, can:
Improve strength and stability
Reduce pain intensity
Help you move more comfortably through daily life
At The Good Movement, this is a huge part of what we do.
3. Supports Pelvic Floor Health
Exercise during pregnancy—when done well—can:
Improve pelvic floor muscle function
Reduce risk of urinary incontinence
Support better coordination during delivery
👉 Pelvic floor muscle training during pregnancy has been shown to decrease postpartum urinary incontinence (PMID: 24888916)
This is where working with a pelvic floor PT can make a big difference—because it’s not just what you do, it’s how you do it.
4. May Lead to Shorter Labor + Fewer Interventions
Research suggests that individuals who stay active during pregnancy may experience:
Shorter labor durations
Lower likelihood of cesarean delivery
(PMID: 22949521)
While every birth is different, movement helps your body build endurance and coordination for labor.
5. Improves Mental Health + Energy
Pregnancy isn’t just physical—it’s emotional too.
Exercise has been shown to:
Reduce symptoms of anxiety and depression (PMID: 25771509)
Improve overall mood and energy levels
Support better sleep
And honestly—feeling strong in your body matters.
What Kind of Exercise Is Safe During Pregnancy?
For most people, a mix of the following is beneficial:
Strength training
Walking or cardio
Mobility work
Pelvic floor and core coordination
Breath work
👉 The key is modification, not elimination
You don’t need to stop—you just need to adapt.
When to Modify (Not Stop)
At The Good Movement in St. Paul, we help guide you through:
Adjusting intensity as your body changes
Managing symptoms like pressure, leakage, or pain
Learning how to breathe and move efficiently
Staying active safely through each trimester
Because pregnancy isn’t a time to disconnect from your body—it’s a time to learn it in a new way.
Real Talk: You Don’t Need to “Play It Safe” by Doing Nothing
One of the biggest misconceptions we still hear:
“I don’t want to overdo it, so I’ve just stopped working out.”
But the research is clear:
👉 Avoiding movement can increase risk for complications, weakness, and longer recovery
Your body is designed to move—even during pregnancy.
The Good Movement Approach
We believe:
Movement should feel supportive—not stressful
Exercise should be adapted—not feared
Your body is capable—not fragile
Whether you’re lifting, walking, doing prenatal workouts, or just trying to keep up with life—we meet you where you are.
Prenatal Fitness + Pelvic Floor PT in St. Paul, MN
If you’re in St. Paul, Minneapolis, or the Twin Cities, and you’re pregnant or planning to be, staying active is one of the most impactful things you can do.
And you don’t have to figure it out alone.
At The Good Movement, we help you:
Stay active safely
Support your pelvic floor
Reduce pain
Prepare for birth and recovery