Many women want to stay active or improve their fitness during pregnancy but are unsure how much exercise is safe. For pregnancies without complications, moderate physical activity is encouraged.
Pregnancy and sport are not mutually exclusive. Regular exercise not only benefits the body but also improves mood and general well-being. Active women are less likely to experience postpartum depression, and their mother-child relationship tends to be more relaxed.
Exercise Is Recommended During a Healthy Pregnancy
“I recommend all women with uncomplicated pregnancies who feel well to continue or build up their exercise,” says PD Dr. Nina Kimmich, Head Physician at the Department of Obstetrics at the USZ. She advises amateur and elite athletes and conducts research on pregnancy and sport. “It is important to adapt training to each individual, considering physical changes and the condition of mother and child.”
Adjust Intensity and Duration
Experts recommend 150 minutes of moderate exercise per week, split into three to four sessions of up to one hour. Overexertion can reduce blood flow to the placenta, potentially slowing the fetal heartbeat. Pregnant women aged 20–30 should keep their heart rate below 155–160 bpm, while those aged 30–40 should stay below 140–156 bpm. Any discomfort is a sign to reduce intensity or stop. Competitive athletes should work with specialists to plan training.
Choose Safe Activities
All types of sport are allowed, but beginners should focus on gentle, low-risk exercises such as yoga, Pilates, swimming, walking, and stationary cycling. Bodyweight exercises are also recommended. Activities with a high risk of falls or injury—like horse riding, skiing, gymnastics, or contact sports—should be avoided. After 28 weeks, lying flat on the back should be avoided to maintain blood flow to the placenta.
Excessive weightlifting or high-altitude training above 2,000–2,500 meters is discouraged. Scuba diving is also unsafe during pregnancy.
Protect the Pelvic Floor and Maintain Health
Daily pelvic floor exercises help prevent incontinence and weakness. Proper nutrition and hydration are essential to support the baby’s growth and reduce thrombosis risk. Supplements such as vitamins or iron should be discussed with a doctor. Avoiding overheating or hypothermia helps lower the risk of infections.
Benefits for Body and Mind
“The main risk of exercise during pregnancy is injury,” says Dr. Kimmich. When precautions are taken, the benefits are significant. Swimming improves circulation and cools the body. Regular activity helps stabilize blood sugar, control weight, and reduce the risk of gestational diabetes, pre-eclampsia, and high blood pressure. Exercise also supports better circulation and pain management, particularly for back pain.
Exercise with Complications or Pre-Existing Conditions
Exercise bans are rare, but complications or certain pre-existing conditions require adjustments or cessation of activity. Conditions such as premature rupture of membranes, premature labor, high blood pressure, multiple pregnancies, low amniotic fluid, vaginal bleeding, or interventions like a cerclage make exercise unsafe. Past pregnancy complications should also be discussed with a doctor.
Returning to Sport After Birth
Postpartum recovery depends on the type of birth. Pelvic floor training can begin within two weeks, and gentle exercise such as walking, cycling, yoga, or Pilates can be gradually resumed. Full return to pre-pregnancy training may take nine to twelve months, though cardiovascular fitness recovers quickly. Breastfeeding is usually compatible with continued exercise. With caution and pelvic floor support, women can safely resume their fitness routines.
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