Is It Safe to Exercise During Pregnancy? Absolutely—Here’s Why I Strongly Recommend It
As a pelvic floor physical therapist based in Goodyear, Arizona, I hear this question often:
“Is it safe to exercise while I’m pregnant?”
The answer is yes—and more than that, it’s highly beneficial.
For most people with healthy pregnancies, movement is not only safe, it’s one of the most supportive and empowering choices you can make—for your body, your baby, and your long-term recovery.
Pregnancy brings change in every direction. Staying active during this time helps the body adapt to those changes with more resilience and less discomfort. I’ve seen firsthand how intentional movement improves quality of life during pregnancy, and how it sets the stage for smoother births and stronger recoveries.
What the Research Says About Prenatal Exercise
The American College of Obstetricians and Gynecologists (ACOG) recommends that most pregnant individuals engage in at least 150 minutes of moderate-intensity aerobic activity per week. This might look like walking, swimming, or strength-based movement that supports the body without overloading it.
Research continues to show that regular exercise during pregnancy can:
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Lower the risk of gestational diabetes, high blood pressure, and excessive weight gain
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Reduce the likelihood of cesarean birth
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Improve cardiovascular function, core stability, and muscle endurance
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Help manage or reduce back pain, pelvic pressure, and joint discomfort
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Shorten labor and improve birth outcomes
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Lower rates of prenatal and postpartum depression
It’s important to remember that “exercise” doesn’t have to mean intense workouts. It means moving intentionally in ways that support your changing body.
Why the Pelvic Floor Needs (the Right Kind of) Movement
As a pelvic floor physical therapist, I look at movement through a specific lens. The pelvic floor is not an isolated group of muscles—it’s part of a larger system that includes the diaphragm, abdominal wall, and hips. When one part of that system is off, the rest often compensates.
During pregnancy, that system is under increasing demand. Movement plays a key role in maintaining:
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Pelvic alignment to reduce discomfort and help the baby settle into an optimal position
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Breathing and pressure regulation, which keeps unnecessary strain off the pelvic floor
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Mobility through the hips, spine, and ribcage, all of which are vital for a more functional, supported pregnancy
Instead of focusing on isolating or clenching muscles, I focus on whole-body movement that builds coordination, awareness, and strength. The goal is to help the pelvic floor respond to demands—not resist them.
The Mental Health Benefits of Movement
Pregnancy isn’t just physically demanding—it’s emotionally complex. Hormonal shifts, sleep changes, and life transitions all contribute to stress, fatigue, and at times, anxiety or low mood.
Movement has consistently been shown to help reduce symptoms of depression and anxiety during pregnancy. Even short daily walks or gentle prenatal stretching can:
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Increase energy
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Improve sleep quality
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Support mental clarity
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Strengthen the connection between body and breath
I’ve worked with many pregnant individuals in Goodyear who initially came in for physical discomfort, and left realizing how much more grounded, confident, and supported they felt once they started moving intentionally.
Individualized Support in Goodyear, Arizona
If you're not sure where to start, you’re not alone. Every pregnancy is different—and exercise should reflect that. As a pelvic floor physical therapist, I provide individualized movement plans for people in Goodyear and the surrounding West Valley communities that consider trimester, activity history, symptoms, and goals.
Some people come in experiencing back pain or pelvic heaviness. Others simply want to stay strong and prevent issues down the line. My approach is always the same: assess, educate, and build a movement strategy that fits your life—not a one-size-fits-all plan.
You don’t need to do this alone, and you don’t need to figure it out from internet videos or advice that doesn’t take your specific needs into account.
Final Thoughts
Pregnancy is not a time to pause movement. It’s a time to move smarter—with awareness, support, and care.
Exercise during pregnancy helps the body adapt to change, improves birth outcomes, supports mental health, and lays the foundation for smoother postpartum recovery. The key is to move with intention, not intensity.
If you’re pregnant in Goodyear, Arizona, and wondering how to exercise safely, or if you’re dealing with symptoms like leaking, pressure, or discomfort, I invite you to reach out. There’s so much you can do to support your body during this season—and you deserve expert, compassionate care along the way.
Looking for pregnancy-safe exercise guidance in Goodyear, AZ?
I offer one-on-one pelvic floor physical therapy sessions focused on prenatal wellness, pain relief, and birth preparation. Reach out to schedule an appointment or learn more.
Lauren Cairo
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