How much exercise is safe during pregnancy? New research offers answers

Exercise During Pregnancy: What the 2025 Research Actually Says

For decades, the standard advice for pregnant women was to "take it easy." However, groundbreaking new research has flipped the script: physical activity isn't just safe—it is one of the best things you can do for yourself and your baby.

1. The Golden Rule: 150 Minutes

Current health guidelines recommend at least 150 minutes of moderate-intensity activity per week.

• The Breakdown: Aim for 30 minutes, five days a week.
• The "Talk Test": You should be able to hold a conversation while moving. If you’re too breathless to speak, dial back the intensity.

2. High Intensity: Is It Safe?

The biggest shift in recent research concerns vigorous exercise.

• For Seasoned Athletes: If you were active before pregnancy, you can typically maintain your routine—including HIIT and running—as long as you feel comfortable.
• Heart Rate: Recent studies found that reaching 90% of maximum heart rate showed no evidence of harm to the fetus in uncomplicated pregnancies.

3. Beyond Fitness: The Hidden Benefits

Staying active during these nine months does more than just keep you fit; it actively prevents complications:

• Lower Risk: Reduces the odds of gestational diabetes and preeclampsia.
• Mental Health: Significantly lowers the risk of postpartum depression.
• Baby’s Health: New data suggests maternal exercise can cut a child’s future asthma risk in half.
• Labor Prep: Active women often report shorter labors and fewer delivery complications.

4. Activities to Swap

While most movement is encouraged, a few adjustments are necessary for safety:

• Skip Contact Sports: Avoid soccer, basketball, or boxing due to the risk of abdominal impact.
• Avoid Fall Risks: Swap road cycling for a stationary bike and skip downhill skiing or horseback riding.
• Cool Down: Avoid "hot" classes (like hot yoga) to prevent overheating.
• No Scuba Diving: This remains a strict "no" due to decompression risks for the baby.

5. Listen to Your Body

Your body is the ultimate guide. Stop immediately and call your doctor if you experience:

• Vaginal bleeding or fluid leaking.
• Dizziness or severe headaches.
• Chest pain or regular, painful contractions.

The Bottom Line

The science is clear: Inactivity is riskier than activity. Whether it’s a daily brisk walk, laps in the pool, or modified strength training, your body was built to move—even while it's building a human.