11 Doctor-Approved Pregnancy Exercises Safe for Every Trimester

Staying active during pregnancy helps build strength, ease common aches and support a smoother recovery after birth. Medical groups like the American College of Obstetricians and Gynecologists (ACOG) recommend about 150 minutes of moderate aerobic activity each week for most pregnant people. The "talk test" is a simple way to judge effort — you should be able to carry on a conversation while exercising. Before starting or changing any routine, check in with your OB/GYN or midwife, especially if you have a high-risk condition or pregnancy complications.

1. Walking (brisk/regular)

Walking is the simplest, most accessible cardiovascular exercise for pregnancy. ACOG lists walking as a safe way to meet the 150-minute weekly activity recommendation, and OB/GYN practices commonly suggest it as a foundation workout. Walking improves circulation, supports healthy weight gain, and helps regulate mood. It’s gentle on the joints and requires no special equipment beyond comfortable shoes. Start with a 10- to 20-minute walk and gradually build to 30 minutes most days, keeping effort moderate using the talk test.