Pregnancy Workout Safety: ACOG’s Traffic Light Guide for Safe Exercise

Quick take: Exercise is safe and beneficial for most pregnant people when you follow ACOG’s traffic‑light framework—green (go), yellow (modify), or red (stop). The safest moves are low‑impact cardio, strength work with light weights, and flexibility drills; avoid high‑impact, deep‑twist, or supine activities after the first trimester. Listen to your body, watch for warning signs, and check with your provider before starting or changing any routine.

It’s 7 a.m., you’re still half‑asleep, and the kitchen radio is playing a breezy pop song. You lace up your sneakers, glance at the calendar, and wonder: Can I still do my morning run, or should I swap it for something gentler? You’re not alone. Many expecting parents grapple with the same question the moment they hear the news that they’re pregnant.

We get it. The excitement of a growing belly often comes with a swirl of “what’s allowed?” and “what might hurt?” The good news is that the American College of Obstetricians and Gynecologists (ACOG) has built a clear, evidence‑based traffic‑light guide to help you keep moving safely. In this article we’ll decode those guidelines, walk through trimester‑specific recommendations, list the safest cardio and strength moves, flag the exercises to skip, and show you how to spot overexertion.

By the end you’ll have a practical, step‑by‑step plan you can tailor to your own fitness level, any pregnancy‑related concerns, and the stage of your pregnancy. And if you ever want a quick numerical check—like target heart‑rate zones or recommended weight‑bearing limits—our Pregnancy Workout Safety calculator is just a click away.

What ACOG says about exercise in pregnancy

ACOG’s “Physical Activity and Exercise During Pregnancy and the Postpartum Period” statement (updated 2022) is the gold‑standard reference for prenatal fitness. The organization classifies activities into three colors:

• Green (Go): Activities that are generally safe for most pregnant people, provided they feel comfortable and can maintain a conversation level of intensity.
• Yellow (Modify): Moves that are usually fine but may need adjustments—like reducing intensity, shortening duration, or altering posture—to accommodate changing balance, joint stability, or cardiovascular load.
• Red (Stop): Exercises that carry a higher risk of injury or adverse fetal outcomes and should be avoided entirely.

These colors aren’t static labels; they shift as the pregnancy progresses. A “green” activity in the first trimester can become “yellow” or even “red” by the third trimester if it places excess strain on the abdomen, causes overheating, or forces you into a supine position for prolonged periods. The key is continuous self-assessment and adapting your routine as your body changes.

ACOG also emphasizes four core safety pillars, designed to minimize risks and maximize benefits:

1. Warm‑up and cool‑down (5–10 minutes each) to protect joints and prevent sudden blood‑pressure changes. A gradual warm-up prepares your muscles and cardiovascular system, while a cool-down helps your heart rate return to normal slowly, preventing dizziness.
2. Moderate intensity—aim for a “talk test” level where you can speak in full sentences without gasping. This ensures you're working hard enough to gain benefits but not so hard that you deprive your baby of oxygen or overstress your system.
3. Hydration and temperature control (avoid exercising in hot, humid environments). Maintaining proper hydration is crucial, especially during pregnancy, to prevent overheating and dehydration, which can be harmful to both you and your baby.
4. Regular monitoring of how you feel; any dizziness, bleeding, or severe shortness of breath signals a need to pause and consult your provider. Your body sends important signals, and listening to them is paramount for a safe pregnancy.

These principles form the backbone of the traffic‑light guide and will reappear throughout the article as we dive into specific exercises. Adhering to them helps ensure that physical activity remains a positive and healthy part of your pregnancy journey, supporting both your well-being and your baby's development.

The many benefits of exercise during pregnancy

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Physical Benefits: Staying active can significantly reduce common pregnancy discomforts. It helps manage healthy weight gain, which is important for reducing the risk of gestational diabetes and pre-eclampsia. Exercise strengthens muscles, improving posture and reducing back pain, a frequent complaint as your belly grows and your center of gravity shifts. It also boosts cardiovascular health, enhancing stamina for labor and promoting faster recovery postpartum. Regular movement can also improve sleep quality, helping you feel more rested despite the physical demands of pregnancy.

Mental and Emotional Benefits: Pregnancy can be a rollercoaster of emotions. Exercise is a powerful mood booster, releasing endorphins that can alleviate stress, anxiety, and even reduce the risk of perinatal depression. It provides a sense of control and accomplishment, helping you feel more empowered and connected to your body during a time of profound change. Many women find that a consistent workout routine offers a valuable outlet for managing the emotional ups and downs of pregnancy.

Trimester‑by‑trimester recommendations and modifications

Every pregnancy is unique, but the three trimesters each bring characteristic changes that influence which exercises feel comfortable and which may need tweaking. Understanding these shifts helps you adapt your routine proactively.

First trimester (weeks 1–13)

Energy levels can swing wildly. While many feel as if they could run a marathon, others experience nausea, fatigue, or heightened sensitivity to heat. ACOG’s green zone in this period includes most low‑impact cardio (walking, stationary cycling, swimming) and moderate‑intensity strength work (body‑weight squats, resistance‑band rows). If you were already exercising regularly before conception, you can generally continue, but keep the intensity at a level where you can converse comfortably. It's crucial not to introduce entirely new, high-intensity workouts during this sensitive period, but rather to maintain existing healthy habits.

Modifications (yellow) for the first trimester often revolve around comfort:

• Shorten sessions to 20–30 minutes if nausea spikes. Sometimes, a series of shorter bouts of activity is more manageable than one long session.
• Swap high‑impact moves (e.g., jumping jacks) for low‑impact alternatives (step‑touches) to conserve energy and protect joints.
• Stay well‑hydrated and avoid overheating—use a fan or exercise in an air‑conditioned space. Your body's core temperature regulation changes in pregnancy, making you more susceptible to overheating.
• Listen to your fatigue: if you're unusually tired, a gentle walk or rest day might be more beneficial than pushing through.

Second trimester (weeks 14–27)

The belly begins to rise, the center of gravity shifts, and ligaments loosen under the influence of relaxin, a hormone that prepares your pelvis for birth. This can make joints less stable, increasing the risk of sprains. Balance‑related exercises become trickier, and supine positions (lying flat on your back) can compress the inferior vena cava, a major blood vessel that returns blood to your heart from your lower body, reducing blood return to the heart and potentially affecting blood flow to the baby.

Green activities remain largely the same—walking, swimming, elliptical, prenatal yoga, and light resistance training—provided you keep the heart rate below about 140 bpm (a safe upper limit for most pregnant people). Yellow moves become more common as you adapt to your changing body:

• Modifying squats to a “wall‑supported” or “chair‑assisted” version to maintain stability and prevent falls.
• Replacing full push‑ups with an incline variation using a sturdy bench or wall to reduce abdominal strain and avoid lying flat.
• Avoiding deep twists or heavy abdominal crunches that could strain the growing uterus and potentially worsen diastasis recti (separation of abdominal muscles).
• Any exercise that forces you to lie flat on your back for more than a few minutes should be switched to a side‑lying or seated position, or incorporate props to elevate your upper body.

Third trimester (weeks 28–40)

Mobility may be significantly limited by your growing belly, and the risk of falls increases due to altered balance and loosened joints. Your body is also working harder to support the baby, so energy levels might dip. The focus shifts to maintaining fitness, preparing for labor, and managing discomfort.

Green activities narrow to those that preserve cardiovascular health without overloading the joints—gentle walking, water aerobics, stationary cycling (with a seat that supports the pelvis), and prenatal Pilates. These activities are kind to your joints and provide buoyant support or stability.

Yellow modifications become essential for comfort and safety:

• Limit weight‑bearing exercises to lighter loads (no more than 10‑15 lb) and focus on higher repetitions to build endurance rather than maximal strength.
• Use a sturdy chair or wall for balance during lunges or step‑ups. Consider reducing the range of motion for these exercises.
• Keep cool‑down periods longer (10–15 minutes) to prevent blood pooling in your legs, which can cause dizziness.
• Focus on pelvic floor exercises (Kegels) and hip-opening stretches to prepare your body for labor.

Red‑flag activities in the third trimester include any high‑impact sport (e.g., basketball, soccer), contact sports, and exercises that involve lying flat on the back for extended periods. The goal is to stay active safely, prioritize comfort, and prepare your body for the physical demands of childbirth and early motherhood.

Safe cardio and strength exercises for pregnant people

Below is a practical cheat-sheet of green‑light moves, organized by type. Each can be adapted to your fitness level and trimester. These exercises are chosen for their effectiveness in maintaining fitness while minimizing risk, aligning with ACOG guidelines. Remember to always start with a warm-up and end with a cool-down.

These exercises hit the major muscle groups—legs, back, core, and arms—while keeping impact low. Aim for at least 150 minutes of moderate‑intensity activity per week, split into 30‑minute sessions on most days. If you’re new to exercise, start with 10‑minute walks and gradually build up. Remember to focus on proper form, especially as your body changes, and always prioritize comfort and safety over intensity.

Exercises and movements to avoid during pregnancy—and why

Red‑light activities are those that increase the chance of abdominal trauma, overheating, or excessive cardiovascular strain, posing potential risks to both you and your baby. ACOG’s red list includes several categories of exercises:

• High‑impact sports: basketball, soccer, volleyball, or any game that involves rapid direction changes, jumping, or sudden stops. These activities increase the risk of falls, joint injury (due to relaxin-induced ligament laxity), and potential abdominal trauma.
• Contact or combat sports: boxing, martial arts, or wrestling, which pose a direct risk of abdominal impact or blows to the body. Even a seemingly minor impact can be dangerous for the developing fetus.
• Deep abdominal crunches and full sit‑ups: these place direct pressure on the uterus and can exacerbate diastasis recti (abdominal separation), a common condition where the rectus abdominis muscles pull apart. Instead, focus on gentle core stability exercises like pelvic tilts.
• Supine weight‑lifting after the first trimester: lying flat on the back can compress the inferior vena cava, a major vein, reducing blood flow back to your heart and subsequently to your baby. This can cause dizziness, shortness of breath, and potentially reduce fetal oxygenation.
• Hot yoga or sauna‑type environments: overheating can raise your core body temperature above 102 °F (39 °C), especially in the first trimester, which is linked to an increased risk of neural tube defects. Always exercise in a cool, well-ventilated space.
• Scuba diving and high‑altitude hiking: rapid pressure changes and low oxygen levels at high altitudes can jeopardize fetal oxygenation and increase the risk of decompression sickness for the baby. Stick to lower altitudes and surface water activities.
• Activities with a high risk of falling: downhill skiing, horseback riding, gymnastics, or cycling on uneven terrain. Your balance changes significantly in pregnancy, making falls more likely and potentially more serious.

Even seemingly benign moves like deep lunges or high‑knee runs can become risky if balance is compromised, or if they cause pain. The key is to evaluate each activity against the three‑color framework and your own comfort level, always erring on the side of caution. If an activity feels unstable, causes pain, or makes you feel unwell, it’s a sign to stop.

Spotting overexertion: signs that you need to stop

Pregnancy changes how your body responds to exertion. While a healthy heart rate can climb to about 140 bpm, you should watch for warning signals that indicate you’ve crossed the threshold into unsafe territory. It's not about pushing through discomfort; it's about nurturing yourself and your baby.

Physical warning signs

• Dizziness, light‑headedness, or faintness. This can indicate reduced blood flow to your brain or dehydration.
• Sudden, sharp abdominal pain or cramping. This could signal uterine contractions or other complications.
• Vaginal bleeding or spotting. Any vaginal bleeding during or after exercise warrants immediate medical attention.
• Shortness of breath that prevents you from speaking a full sentence. While some breathlessness is normal, severe shortness of breath means you're overexerting yourself and potentially depriving your baby of adequate oxygen.
• Chest pain, palpitations, or a racing heart that feels irregular. These cardiovascular symptoms need prompt evaluation.
• Excessive swelling of hands, feet, or face (pre‑eclampsia warning). While some swelling is normal, sudden or severe swelling, especially accompanied by headache or vision changes, can be a sign of pre-eclampsia.
• Calf pain or swelling. This could indicate a blood clot, which is a higher risk during pregnancy.
• Leakage of amniotic fluid.

When to pause

If any of the above appear, stop the activity immediately, sit or lie down on your left side (to improve blood flow to your heart and baby), sip water, and contact your provider if symptoms persist beyond a few minutes. Don't try to "tough it out." Your body is signaling that something needs attention, and seeking medical advice is the safest course of action.

Adjusting workouts for common pregnancy concerns

Many expecting people face specific challenges—back pain, nausea, round‑ligament pain, or gestational hypertension. Below are evidence‑based tweaks that let you stay active while respecting your body’s signals and maintaining safety.

Back pain and postural strain

Strengthen the posterior chain (glutes, hamstrings, and upper back) with gentle bridges, seated rows, and wall angels. Use a lumbar support pillow when sitting on a bike or during floor work. Focus on maintaining good posture throughout the day, drawing your shoulders back and down. Pelvic tilts can also help relieve lower back pressure.

Nausea and food aversions

Short, low‑intensity sessions (10–15 minutes) after a light, easily digestible snack (like toast or crackers) can sometimes settle the stomach. Opt for cool environments and avoid vigorous cardio on an empty belly. Ginger tea before a workout might also help. If nausea is severe, prioritize rest.

Round‑ligament pain

This sharp, stabbing pain in your lower belly or groin is common. Switch from deep lunges to side‑step lunges, and keep movements slow and controlled. A supportive belly band or a wide stance can reduce tension on the ligaments. Avoid sudden movements that can trigger the pain.

Gestational hypertension or pre‑eclampsia risk

Follow your provider’s blood‑pressure targets, and prioritize low‑intensity activities like walking or swimming. Avoid heavy resistance work and keep heart‑rate monitoring close to the 120–130 bpm range. Intense exertion can temporarily spike blood pressure, which is best avoided in these conditions. Always consult your doctor for specific guidance.

Limited mobility in the third trimester

Chair‑based exercises (seated marching, arm circles) and water‑based movements keep cardio benefits while sparing joints. Use a sturdy chair with armrests for stability during standing moves. Focus on gentle stretches and movements that maintain flexibility without overstretching unstable joints. Listen to your body and don't force movements that feel restricted.

Hydration, nutrition, and recovery: essential partners to exercise

Exercising safely and effectively during pregnancy isn't just about the moves you do; it's also deeply intertwined with how you fuel and recover your body. Proper hydration, balanced nutrition, and adequate rest are crucial for supporting your increased metabolic demands and protecting your health and your baby's development.

Staying hydrated

Your blood volume increases significantly during pregnancy, and you need more fluids to support this, regulate body temperature, and prevent contractions. Aim for at least 8-12 glasses (64-96 ounces) of water daily, and even more when exercising. Signs of dehydration include dark urine, dizziness, and feeling lightheaded. Keep a water bottle handy and sip frequently before, during, and after your workouts. Water is your best friend for preventing overheating and maintaining energy levels.

Fueling your body with nutrition

Exercise burns calories, and during pregnancy, your energy needs are already higher. Ensure you're eating a balanced diet rich in complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. A light snack about an hour before your workout (like a banana or a small handful of nuts) can provide sustained energy. After your workout, replenish with a combination of protein and carbohydrates to aid muscle recovery and stabilize blood sugar. Pay attention to iron intake, as pregnancy increases your risk of anemia, which can lead to fatigue and reduced exercise tolerance.

Prioritizing recovery and rest

Rest days are just as important as active days, especially during pregnancy. Your body is working hard to grow a baby, and adequate sleep and recovery time are essential for muscle repair, energy restoration, and overall well-being. Aim for 7-9 hours of sleep per night. Incorporate gentle stretching or prenatal yoga on rest days to maintain flexibility without strenuous exertion. Listen to your body's signals for rest; fatigue is a strong indicator that you need to slow down.

Preparing for labor and postpartum with exercise

Exercise during pregnancy isn't just about staying fit for nine months; it's also an excellent way to prepare your body for the incredible marathon of labor and the demands of early motherhood. Certain exercises can specifically help strengthen the muscles used during childbirth and promote a smoother postpartum recovery.

Exercises for labor preparation

Focus on movements that build stamina, strengthen your core and pelvic floor, and open your hips. Squats, especially deep squats (if comfortable and supported), can help strengthen your legs and pelvic muscles, which are crucial for pushing during labor. Pelvic tilts can improve pelvic mobility and relieve back pain, while hip openers (like butterfly stretch or happy baby pose in prenatal yoga) can increase flexibility in your hips and inner thighs. Walking is also incredibly beneficial, building endurance and encouraging your baby to descend into the birth canal. Learning to control your breath during exercise can also translate into effective breathing techniques during labor.

Pelvic floor exercises (Kegels)

The pelvic floor muscles support your uterus, bladder, and bowel. Strengthening these muscles with Kegel exercises can help prevent urinary incontinence during and after pregnancy, and may even aid in a more efficient pushing phase during labor. To do a Kegel, imagine you're stopping the flow of urine or holding back gas; squeeze those muscles, hold for a few seconds, then relax. Aim for 10-15 repetitions, three times a day. It's also important to learn to *relax* these muscles, which is vital for childbirth.

Transitioning back to exercise postpartum

The postpartum period requires patience and a gradual return to activity. ACOG generally recommends waiting at least six weeks postpartum, or until you've had your doctor's clearance, before resuming vigorous exercise. If you had a C-section, recovery will take longer. Start with gentle activities like walking, pelvic floor exercises, and deep breathing. Listen to your body for signs of discomfort or pain, and avoid high-impact activities or heavy lifting until your core and pelvic floor have had time to heal. Gradually increase intensity and duration, remembering that recovery is a journey, not a race. Many new moms find that wearing a supportive postpartum belt can help with comfort during initial activities.

Putting it together: building a balanced prenatal routine

Here’s a sample week that follows ACOG’s traffic‑light guide. Adjust timing, intensity, and specific exercises to match your trimester, fitness background, and any medical advice you’ve received. The goal is consistency and listening to your body, not pushing through pain or discomfort.

1. Monday – Cardio (Green): 30‑minute brisk walk, moderate pace (talk test). Focus on maintaining good posture and comfortable breathing.
2. Tuesday – Strength (Yellow): 20‑minute resistance‑band circuit (rows, side‑lying leg lifts, wall‑supported squats), 2 sets of 12‑15 reps each. Incorporate 5-10 minutes of pelvic floor exercises.
3. Wednesday – Rest or gentle prenatal yoga (Green). Focus on stretching and relaxation, using props as needed.
4. Thursday – Cardio (Green): 25‑minute stationary cycling, low resistance, maintaining heart rate < 140 bpm. Ensure your seat is comfortable and supportive.
5. Friday – Strength (Yellow): Light dumbbell shoulder press (5‑10 lb), seated or supported, plus core stability work (pelvic tilts, not crunches). Focus on controlled movements.
6. Saturday – Water activity (Green): 30‑minute swim or water aerobics, focusing on gentle arm strokes and leg movements. Enjoy the buoyancy!
7. Sunday – Rest or leisurely stroll (Green). A gentle walk outdoors can be a wonderful way to relax and get some fresh air.

The pattern gives you 150 minutes of moderate cardio, two strength days, and ample rest—exactly what ACOG recommends for most pregnant people. Feel free to swap days, add short 5‑minute warm‑ups, or replace an activity with something you love (e.g., dancing to your favorite playlist) as long as it stays within the green or yellow zones. Remember to hydrate consistently throughout the day and fuel your body with nutritious snacks.

Doctor’s note

From our medical team: “Exercise during pregnancy supports healthy weight gain, improves mood, and can shorten labor. The most important rule is to listen to your body. If you notice any of the red‑flag symptoms—especially bleeding, severe pain, or sudden swelling—stop immediately and call your provider. For individualized advice, especially if you have a high‑risk pregnancy, we recommend a brief discussion with your obstetrician before starting a new routine.”

Myth vs. fact

Myth: You should avoid all cardio once you’re pregnant.

Fact: Moderate cardio is encouraged throughout pregnancy; only high‑impact or overheating activities need restriction. In fact, it's beneficial for your heart health and stamina.

Myth: Strength training will “bulk up” a baby’s muscles.

Fact: Light to moderate resistance work builds maternal strength without affecting fetal muscle development. It helps you carry the extra weight of pregnancy and prepares you for lifting your baby postpartum.

Myth: If you feel tired, you must stop exercising completely.

Fact: Fatigue is common, but low‑intensity movement (like a gentle walk) can actually boost energy levels; just adjust duration and intensity. Sometimes, movement can be exactly what you need to feel refreshed.

Myth: You can't do any core exercises during pregnancy.

Fact: You can and should do core exercises, but focus on deep core stability (like pelvic tilts and transverse abdominis engagement) and avoid traditional crunches or sit-ups that put pressure on the growing belly or worsen diastasis recti.

Key takeaways

• ACOG’s traffic‑light framework (green = go, yellow = modify, red = stop) guides safe prenatal exercise.
• Exercise offers numerous benefits, including reduced back pain, improved mood, healthy weight gain, and preparation for labor.
• Low‑impact cardio, light resistance training, and prenatal yoga are green‑light across trimesters, with modifications as your body changes.
• Avoid high‑impact sports, deep abdominal crunches, supine weight‑lifting after the first trimester, hot environments, and activities with a high fall risk.
• Watch for dizziness, abdominal pain, bleeding, shortness of breath, or swelling—these are red‑flag signs to pause and call your provider.
• Tailor workouts to trimester‑specific changes: use support for balance, keep heart rate below ~140 bpm, and prioritize hydration and proper nutrition.
• Incorporate pelvic floor exercises (Kegels) to prepare for labor and aid postpartum recovery.
• When in doubt, discuss any new routine or concerning symptom with your obstetrician or midwife.

Frequently asked questions

What exercises are safe during pregnancy?

Safe (green) exercises include brisk walking, stationary cycling, swimming, prenatal yoga, and light resistance‑band work. These activities keep the heart rate moderate, avoid abdominal pressure, and support joint stability, making them excellent choices throughout pregnancy.

Can I continue my regular workout routine while pregnant?

If you were active before conception and have an uncomplicated pregnancy, you can usually maintain most of your routine, shifting to lower impact and avoiding supine positions after the first trimester. Always keep the “talk test” and your provider’s guidance in mind, modifying as your body changes.

How do I know if I'm overexerting myself during pregnancy?

Watch for dizziness, sharp abdominal pain, vaginal bleeding, shortness of breath that prevents conversation, or a rapid heart rate above 140 bpm. If any appear, stop, rest on your left side, hydrate, and contact your healthcare professional if symptoms persist, as these are important warning signs.

What are the risks of exercising during pregnancy?

When done correctly, exercise reduces risks like gestational diabetes, hypertension, and excessive weight gain. The primary risks arise from high‑impact or high‑temperature activities that may cause abdominal trauma, overheating, or reduced blood flow to the fetus, emphasizing the need for caution and adherence to guidelines.

Can I start a new exercise routine while pregnant?

Yes—provided you begin slowly, choose low‑impact moves, and stay within the green or yellow zones. A prenatal‑specific program or a guided class can help you learn safe techniques from the outset, and always get your provider's OK first.

How often should I exercise during pregnancy?

ACOG recommends at least 150 minutes of moderate‑intensity aerobic activity per week, spread over most days, plus two days of light strength training. This can be broken into 30‑minute sessions, or shorter bouts if that fits your schedule, focusing on consistency.

What are Kegel exercises and should I do them?

Kegel exercises strengthen your pelvic floor muscles, which support your bladder, uterus, and bowel. Yes, you should do them! They can help prevent incontinence and prepare your body for labor and postpartum recovery. Squeeze as if stopping urine flow, hold for a few seconds, then relax, repeating 10-15 times, three times daily.

When can I start exercising after giving birth?

Most healthcare providers recommend waiting until your six-week postpartum check-up for clearance, especially if you had a C-section or complications. Start with gentle activities like walking and pelvic floor exercises, gradually increasing intensity. Listen to your body and prioritize rest and recovery.

When to call your doctor

If you experience any of the following, contact your obstetrician or midwife right away: vaginal bleeding, severe abdominal pain, sudden swelling of hands or face, persistent dizziness, chest pain, calf pain or swelling, a rapid heart rate that doesn’t subside with rest, or leakage of amniotic fluid. Remember, this article is for general information only and does not replace personalized medical advice.

References

1. American College of Obstetricians and Gynecologists. “Physical Activity and Exercise During Pregnancy and the Postpartum Period.” ACOG Committee Opinion No. 804, 2022.
2. National Institutes of Health. “Exercise During Pregnancy.” MedlinePlus, updated 2023.
3. World Health Organization. “Recommendations on Antenatal Care for a Positive Pregnancy Experience.” WHO Guidelines, 2022.
4. Royal College of Obstetricians and Gynaecologists. “Safe Exercise in Pregnancy.” RCOG Clinical Guidance, 2021.
5. Centers for Disease Control and Prevention. “Pregnancy and Physical Activity.” CDC Health Topics, 2023.
6. Mayo Clinic. “Exercise during pregnancy: Are there any risks?” Mayo Clinic, 2023.
7. National Health Service (UK). “Exercise in pregnancy.” NHS Guidelines, 2022.