Bridging the Gap
Bridging the Gap: Making ACOG’s Exercise Guidelines Work for Real Life Pregnancy
Pregnancy changes everything — your body, your energy, your rhythm, even your confidence about what’s safe. You’ve probably heard that you should keep moving, that it’s “good for you and the baby.” Your provider may have even mentioned the American College of Obstetricians and Gynecologists (ACOG) guidelines — 150 minutes of moderate-intensity exercise each week, or about 30 minutes a day on most days.
It sounds simple enough… until you’re the one living in a changing body.
Some days your energy soars; other days, you’re managing nausea, fatigue, or discomfort that makes even walking feel like a chore. Maybe you weren’t exercising regularly before pregnancy, or you’ve had injuries, back pain, or pelvic pressure that leave you wondering what’s safe. The truth is, there’s a gap — between knowing that movement matters and actually knowing how to move through pregnancy safely and meaningfully.
That’s where thoughtful, personalized guidance makes all the difference.
The Science: Why Movement Matters
According to ACOG, regular movement during pregnancy supports both mom and baby in measurable, evidence-backed ways. The benefits extend far beyond fitness — they touch nearly every system of the body.
Here’s what the research shows:
Improved birth outcomes. Regular exercise increases the likelihood of a vaginal delivery and reduces the need for interventions like cesarean birth.
Healthy weight gain. Staying active helps manage weight gain within recommended ranges, supporting overall health for both mother and baby.
Lower risk of gestational diabetes and high blood pressure. Movement improves insulin sensitivity and cardiovascular function — both critical for preventing gestational diabetes and hypertensive disorders.
Reduced back and pelvic pain. Strengthening and mobilizing the body through targeted exercise supports posture, core balance, and joint alignment — easing discomfort and improving daily function.
Enhanced mood and energy. Regular exercise is linked to lower rates of prenatal depression and anxiety, more stable energy, and better sleep quality.
These are not small outcomes. They’re life-changing for mothers and babies alike — and they start with something as simple as mindful movement.
Where the Gap Lies
Despite all these proven benefits, most women aren’t reaching ACOG’s exercise recommendations during pregnancy. Not because they don’t care — but because there’s a disconnect between the advice and the lived experience.
Pregnancy can be unpredictable. Energy, comfort, and motivation change daily. Many women feel unsure of what’s safe — or frustrated when the workouts that once felt good suddenly don’t. Generic fitness programs and internet advice often make things worse, not better.
What’s missing isn’t willpower — it’s support.
Real, customized support that adapts to the body you’re in right now. Movement that honors the changes happening in your core, your balance, your breath, your mindset. Guidance that takes the science — the ACOG guidelines, the benefits, the safety recommendations — and translates them into something you can actually do, today.
Bridging the Gap
As a Perinatal Movement & Wellness Doula, this is where my work lives — between the clinical recommendations and your real, everyday life.
I blend corrective exercise, Pilates, functional strength, and yoga-based movement to help you move in ways that are both safe and deeply supportive. We focus on the details that matter — breath, posture, alignment, strength, and mobility — so you’re not just exercising, you’re preparing your body for birth and beyond.
It’s not about perfection or performance. It’s about learning to move with confidence, so every stretch, squat, or breath becomes an investment in your health and your baby’s.
The Bottom Line
Pregnancy isn’t the time to stop moving — it’s the time to move with intention.
The science is clear: exercise supports healthy pregnancies, smoother births, and stronger recoveries. But how we apply that science is deeply personal.
With the right guidance, movement becomes more than a checklist — it becomes a source of strength, clarity, and connection to the body that’s doing the hardest and most beautiful work of your life.
About the Author
Amanda Hershberg is a Perinatal Movement & Wellness Doula, National Board Certified Health & Wellness Coach, and Pre- and Postnatal Corrective Exercise Specialist based in Hampton Roads, Virginia. Through her practice, Move Like a Mother 757, she helps women navigate pregnancy, postpartum, and beyond with evidence-based movement, mindful health coaching, and wholehearted support.
Amanda believes every woman deserves care that’s as adaptable as the season she’s in — blending science, compassion, and real-life practicality to help moms feel strong, confident, and deeply connected to their bodies.
