{"id":72067,"date":"2025-04-16T11:15:43","date_gmt":"2025-04-16T11:15:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=72067"},"modified":"2025-04-16T12:33:40","modified_gmt":"2025-04-16T12:33:40","slug":"pregnancy-cardio-workout-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/","title":{"rendered":"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Is_It_Safe_to_Exercise_During_Pregnancy\" >Is It Safe to Exercise During Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#The_Benefits_of_Cardio_Workouts_During_Pregnancy\" >The Benefits of Cardio Workouts During Pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Changes_in_Your_Body_During_Pregnancy_That_Can_Affect_Your_Exercise_Routine\" >Changes in Your Body During Pregnancy That Can Affect Your Exercise Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#What_Is_the_Best_Cardio_Workout_During_Pregnancy\" >What Is the Best Cardio Workout During Pregnancy?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Tips_For_Pregnancy-Safe_Workouts\" >Tips For Pregnancy-Safe Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Avoid_Lying_Flat_on_Your_Back\" >Avoid Lying Flat on Your Back\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Avoid_Becoming_Overheated\" >Avoid Becoming Overheated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#Listen_to_Your_Body\" >Listen to Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A good pregnancy cardio workout is beneficial to all soon-to-be mothers, whether you were active before your pregnancy or not. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you weren&#8217;t, then this is a chance to get started and reap all the benefits of a cardio workout for you and your baby.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72042\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity every week. This translates to 30 minutes of exercise most days of the week. In this article, we cover why and how you should do cardio during pregnancy and provide some tips for your safety.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_to_Exercise_During_Pregnancy\"><\/span><b>Is It Safe to Exercise During Pregnancy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">ACOG states that you should be able to continue with your cardio-based activities throughout pregnancy if they\u2019re safe for both mother and baby. The only time pregnant women need to avoid doing any form of <a href=\"https:\/\/betterme.world\/articles\/is-pilates-cardio\/\">cardio training<\/a> is when there is a contraindication that may put the mother or baby at risk (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period#:~:text=Although%20an%20upper%20level%20of,aerobics%2C%20with%20no%20adverse%20effects.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a medical problem, such as asthma, heart disease, or diabetes, vigorous exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as (<\/span><a href=\"https:\/\/bmcpregnancychildbirth.biomedcentral.com\/articles\/10.1186\/1471-2393-10-33\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bleeding or spotting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low placenta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Threatened or recurrent miscarriage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous preterm birth or history of early labor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cervical insufficiency<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should talk to your doctor before you start an exercise program. They can also give you personal exercise guidelines based on your medical history.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_of_Cardio_Workouts_During_Pregnancy\"><\/span><b>The Benefits of Cardio Workouts During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise during pregnancy is good for both mothers and babies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some potential benefits of following a regular exercise program that includes cardio workouts:<\/span><\/p>\n<ul>\n<li><b>Lowers the Risk of Gestational Diabetes\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The risk of gestational diabetes, which can cause complications during delivery and affect the baby&#8217;s development, is reduced with physical activity (<\/span><a href=\"https:\/\/bmcpregnancychildbirth.biomedcentral.com\/articles\/10.1186\/1471-2393-10-33\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Reduces Pregnancy Discomfort<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some women experience backaches, bloating, constipation, and swelling during pregnancy. Regular exercise, particularly cardio workouts, can relieve some of these discomforts. It has also been proven to improve mood and reduce anxiety by releasing endorphins in the brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Tones Your Muscles<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise during pregnancy tones your muscles and helps you recover faster after birth. Exercise is also good for your baby as it improves uterine blood flow, which provides nutrients to the fetus. Research has suggested that exercising regularly during pregnancy can help speed recovery time postpartum by getting rid of edema in the legs, arms, thighs, <a href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\">ankles<\/a>, and face (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<ul>\n<li><b>Less Moodiness\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many women feel moody as they approach their third trimester. Moderate exercise can help alleviate this symptom by releasing endorphins in the brain. This triggers feelings of happiness and reduces anxiety and stress levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Prevents Excess Weight Gain<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is a specific amount of weight gain that is healthy during pregnancy. However, excess weight gain can cause complications during pregnancy and delivery. With regular exercise that includes cardio workouts, in addition to a healthy diet, you\u2019re shifting the odds in your favor to have a safe pregnancy without excess weight gain (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Better Sleep\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cortisol is a hormone that\u2019s released when you\u2019re stressed or undergoing a stressful situation. A regular exercise program reduces stress levels by lowering <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-cortisol\/\">cortisol<\/a> levels in the body. This allows you to sleep better at night (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep#:~:text=Research%20Shows&amp;text=Recent%20research%20indicates%20that%20exercise,to%20medical%20treatments%20for%20insomnia.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Quality sleep is important for you and your baby as it gives you time to rest as your pregnancy progresses.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-exercise-for-sleep\/\">Somatic Exercise for Sleep: Techniques to Relax and Sleep Better<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Changes_in_Your_Body_During_Pregnancy_That_Can_Affect_Your_Exercise_Routine\"><\/span><b>Changes in Your Body During Pregnancy That Can Affect Your Exercise Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best cardio workout for pregnancy is one that takes into account your body\u2019s changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the changes you need to consider include:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Relaxed Joints<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pregnancy hormones relax your joints and ligaments (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4282454\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). As a result, you may lose your balance more easily. It\u2019s important to consider this when you\u2019re choosing an exercise program that includes cardio workouts such as walking, jogging, or running as it affects coordination and can make you more prone to injuries such as ankle sprains.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Less Balance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Most of the extra weight you gain during pregnancy is in the front of your body. Your extended belly shifts your center of gravity, which places stress on the joints and muscles in your pelvis and lower back. This puts you at a greater risk of falling (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499990\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Increased Need for Oxygen<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pregnancy can cause shortness of breath due to increased blood flow throughout the body (<\/span><a href=\"https:\/\/www.health.harvard.edu\/decision_guide\/shortness-of-breath-in-pregnancy\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). To adjust for this during exercises that include cardio workouts, make sure you\u2019re taking slow deep breaths, never holding your breath, or pushing yourself beyond what\u2019s comfortable for you. At low-intensity levels, you should be able to talk in full sentences without too much difficulty.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72025\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1024x640.png\" alt=\"Pregnancy Cardio Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Cardio_Workout_During_Pregnancy\"><\/span><b>What Is the Best Cardio Workout During Pregnancy?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are different benefits to each type of cardio workout. Therefore, you should determine which one is right for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some suggestions on how you can exercise during pregnancy (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Swimming<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">Swimming<\/a> is a great cardio workout for pregnant people as it doesn\u2019t put strain on any joints and swimming relaxes tired muscles. It also provides good resistance training as your bump gets bigger, which makes it an ideal choice for prenatal workouts. You can also use a kickboard to strengthen your core.<\/span><\/p>\n<ul>\n<li><b>Walking<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s common knowledge that walking is a great cardio workout for everyone, but it has even more benefits when you\u2019re pregnant as it&#8217;s easy to do and enjoyable as you take in the scenery. Also, walking is an excellent post-pregnancy cardio workout that can help with your recovery. You can take brisk walks or walk at a slow pace. Make sure to wear the right shoes with arch support and lightweight soles.\u00a0<\/span><\/p>\n<ul>\n<li><b>Running<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you were an athlete before pregnancy, running is one of the top recommended cardio workouts during pregnancy. However, it&#8217;s not advisable for women who weren&#8217;t physically active before they were expecting to start an intensive running program as this may be too intense or cause injuries while running on higher or harder surfaces (e.g. concrete). When you run, make sure you&#8217;re comfortable and gradually build up your intensity.<\/span><\/p>\n<ul>\n<li><b>Pilates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates is an ideal prenatal workout as it strengthens your core without putting too much strain on your muscles and joints. It also provides good resistance training for pregnant women and is easy to begin during pregnancy, even for those who were not familiar with the exercise before they got pregnant (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29861243\/#:~:text=The%20most%20frequent%20reported%20physical,adherence%20to%20clinical%20practice%20guidelines.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Yoga<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga is another great prenatal workout as it works on strengthening and stretching your body. It also helps relax your mind and reduce stress, which is a common problem for pregnant women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3424788\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most basic yoga exercises include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cats\/dogs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tabletop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward facing dog\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>HIIT Cardio (High-Intensity Interval Training)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this is among the best cardio workouts for pregnancy, it\u2019s not always suitable for all pregnant women. However, if you were physically active before pregnancy, you may find that moderate-intensity activities aren\u2019t enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can modify your HIIT workouts to include pregnancy-safe exercises and medium-impact pregnancy cardio workouts. You can also follow a pregnancy workout program that\u2019s been designed by an expert, with approval from your OBGYN.\u00a0<\/span><\/p>\n<ul>\n<li><b>Indoor Cycling<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have you been wondering what the best pregnancy cardio workout indoors is? Here you go &#8211; it\u2019s cycling. Cycling is a great cardio activity, but you may not want to do it outdoors while pregnant. Your growing belly and uneven terrain put you at a greater risk of toppling over. However, indoor cycling has fewer risks and may be beneficial for you, as long as you don&#8217;t overdo it.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\">Pregnancy Workout Plan: Safe Exercises For Each Trimester<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Pregnancy-Safe_Workouts\"><\/span><b>Tips For Pregnancy-Safe Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few precautions you can take during your cardio workout to ensure your safety and that of your pregnancy:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Lying_Flat_on_Your_Back\"><\/span><b>Avoid Lying Flat on Your Back\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When exercising in the second half of pregnancy, avoid lying flat on your back as this position puts pressure on the vena cava, which can decrease blood flow back to your heart and to the baby, which leads to less oxygen supply. This could result in maternal dizziness or fetal distress if left unattended (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5309362\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is one of the most important warnings to keep in mind and many exercise routines need to be modified to avoid lying flat on your back to make them safe during pregnancy.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><b>Hydrate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dehydration can be incredibly dangerous during pregnancy (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/journal-of-nutritional-science\/article\/effect-of-dehydration-during-pregnancy-on-birth-weight-and-length-in-west-jakarta\/45A1CF80D7FA45B34CF300C48C9212A7\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/\">drink water<\/a> before, during, and after any workout session to help your body cool down. It will also prepare you for the next exercise session by keeping your muscles hydrated.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Becoming_Overheated\"><\/span><b>Avoid Becoming Overheated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overheating can cause a great deal of harm to you and your baby, so you must take measures to avoid becoming overheated, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dressing in loose-fitting and breathable workout clothes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Working out in a temperature-controlled room<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking fluids throughout the workout session, particularly if it\u2019s outdoors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up and cool down<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should always warm up gradually, at a very low-intensity level, before you do any exercises. It\u2019s also important to cool down properly when you&#8217;re done. For optimal results, aim for 10 minutes of warm-up before exercise followed by 5 minutes of stretching\/cooling down afterward.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_to_Your_Body\"><\/span><b>Listen to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pay close attention to what your body is telling you. If it hurts or feels uncomfortable, stop and find an alternative exercise that doesn\u2019t put you at risk of injury. There are plenty of exercise options to choose from.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72054\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pregnancy requires a great deal of physical work from you. Carrying around extra weight month after month can take its toll on your body by causing backaches, fatigue, and swollen feet. Cardio is a great way to stay active during your pregnancy and you can opt for swimming, walking, running, Pilates, yoga, or HIIT. Make sure to consult your doctor before you start any new workout routine and listen to your body &#8211; if something feels off or hurts, stop immediately and take a break.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A good pregnancy cardio workout is beneficial to all soon-to-be mothers, whether you were active before your pregnancy or not. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you weren&#8217;t, then this is a chance to get started and reap all the benefits of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72020,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-72067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely - BetterMe<\/title>\n<meta name=\"description\" content=\"Is a \u2605 PREGNANCY CARDIO WORKOUT \u27a4 good for you? Yes, it is, but there are a few things you should know before you get started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely\" \/>\n<meta property=\"og:description\" content=\"Is a \u2605 PREGNANCY CARDIO WORKOUT \u27a4 good for you? Yes, it is, but there are a few things you should know before you get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-16T12:33:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely\",\"dateModified\":\"2025-04-16T12:33:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/\"},\"wordCount\":1770,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A good pregnancy cardio workout is beneficial to all soon-to-be mothers, whether you were active before your pregnancy or not. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you weren't, then this is a chance to get started and reap all the benefits of a cardio workout for you and your baby.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\\\"><img class=\\\"aligncenter size-large wp-image-72042\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity every week. This translates to 30 minutes of exercise most days of the week. In this article, we cover why and how you should do cardio during pregnancy and provide some tips for your safety.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Safe to Exercise During Pregnancy?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">ACOG states that you should be able to continue with your cardio-based activities throughout pregnancy if they\u2019re safe for both mother and baby. The only time pregnant women need to avoid doing any form of <a href=\\\"https:\/\/betterme.world\/articles\/is-pilates-cardio\/\\\">cardio training<\/a> is when there is a contraindication that may put the mother or baby at risk (<\/span><a href=\\\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period#:~:text=Although%20an%20upper%20level%20of,aerobics%2C%20with%20no%20adverse%20effects.\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/\",\"name\":\"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1.png\",\"dateModified\":\"2025-04-16T12:33:40+00:00\",\"description\":\"Is a \u2605 PREGNANCY CARDIO WORKOUT \u27a4 good for you? 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Yes, it is, but there are a few things you should know before you get started.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely","og_description":"Is a \u2605 PREGNANCY CARDIO WORKOUT \u27a4 good for you? Yes, it is, but there are a few things you should know before you get started.","og_url":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-04-16T12:33:40+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely","dateModified":"2025-04-16T12:33:40+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/"},"wordCount":1770,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A good pregnancy cardio workout is beneficial to all soon-to-be mothers, whether you were active before your pregnancy or not. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you weren't, then this is a chance to get started and reap all the benefits of a cardio workout for you and your baby.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Cardio_Workout\"><img class=\"aligncenter size-large wp-image-72042\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity every week. This translates to 30 minutes of exercise most days of the week. In this article, we cover why and how you should do cardio during pregnancy and provide some tips for your safety.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Safe to Exercise During Pregnancy?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">ACOG states that you should be able to continue with your cardio-based activities throughout pregnancy if they\u2019re safe for both mother and baby. The only time pregnant women need to avoid doing any form of <a href=\"https:\/\/betterme.world\/articles\/is-pilates-cardio\/\">cardio training<\/a> is when there is a contraindication that may put the mother or baby at risk (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period#:~:text=Although%20an%20upper%20level%20of,aerobics%2C%20with%20no%20adverse%20effects.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-w ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/","url":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/","name":"Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pregnancy-cardio-workout-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-1.png","dateModified":"2025-04-16T12:33:40+00:00","description":"Is a \u2605 PREGNANCY CARDIO WORKOUT \u27a4 good for you? 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