Updates
/ Activities safe to perform
during pregnancy
During cardiovascular activity make sure you stay within
your pregnancy target zone while still being able to maintain
a conversation. The following table will help you to better
decide which activities can safely be done during each
of your trimesters according to your fitness level:
PRE-PREGNANCY ACTIVITY LEVEL
Cardiovascular activity
Inactive
A little active
Active
Very Active
Competitive or Professional
Walking
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
Speedwalking
2 3
1 2 3
1 2 3
1 2 3
Jogging
1 2
1 2 3
1 2 3
Running
1 2
1 2
2 3
Treadmill
1 2
1 2 3
1 2 3
1 2 3
Stair Master
1 2
1 2 3
1 2 3
Stationary Cycling
1 2
1 2
1 2 3
1 2 3
1 2 3
Recreational Swimming
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
Lap Swimming
1 2 3
1 2 3
1 2 3
Water Aerobics
2
1 2 3
1 2 3
1 2 3
1 2 3
Prenatal Aerobic Class
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
Low Step Aerobics (beginner)
1 2
1 2 3
1 2 3
1 2 3
Low Step Aerobics (advanced)
1 2
1 2 3
1 2 3
Prenatal Yoga
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
Yoga (beginner)
1
1 2
1 2
Yoga (advanced)
1
1
1
Dance (beginning)
1 2
1 2
1 2 3
1 2 3
1 2 3
Dance (advanced)
1 2
1 2 3
1 2 3
Belly Dance
1 2
1 2 3
1 2 3
1 2 3
1 2 3
1 = first trimester 2 = second trimester 3 = third trimester; the activity is generally safe for the trimester listed, although the women should constantly assess safety and appropriateness.
Extracted from Women’s Fitness Program Development, Ann Cowlin. Copyrights 2002, Human Kinetics.
