Starting Fresh: How to Begin Exercising During Pregnancy
Starting Fresh: How to Begin Exercising During Pregnancy — Even If You’re New to Movement
Maybe you weren’t exercising much before pregnancy — or at all. And now your care provider is telling you it’s time to move more. It’s a lot to take in when your body already feels like it’s changing by the hour.
Here’s the good news: it’s not too late to start. In fact, beginning a gentle, intentional movement practice during pregnancy can make a measurable difference for your health and your baby’s — no matter where you’re starting from.
As a Perinatal Movement & Wellness Doula, I help women bridge that gap between “you should exercise” and “how do I actually do that?” Whether you’re brand new to movement or just not sure what’s safe, the goal is the same: to help you feel strong, capable, and supported through every change.
The Science of Starting Slow
According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise during pregnancy supports nearly every aspect of maternal and fetal health. Even small, consistent efforts can:
Support healthy blood pressure and balanced blood sugar
Reduce the risk of gestational diabetes and preeclampsia
Support healthy weight gain and postural stability
Lower the likelihood of back and pelvic pain
Improve mood, sleep, and overall well-being
What matters most isn’t how much you can do — it’s how consistently and mindfully you move.
Navigating Injuries and Discomfort
If you’ve had a previous injury, chronic discomfort, or negative experiences with exercise, you’re not alone. Many women enter pregnancy carrying old patterns — a tender hip, a sensitive back, or a history of pain after certain movements.
Here’s the key: you can still move — we just do it differently.
Through corrective exercise, we work on alignment, breathing, and muscular imbalances that can make movement feel uncomfortable. We adapt positions, use supportive props, and modify loads so your body can strengthen safely and steadily.
Movement during pregnancy doesn’t have to hurt. In fact, the right kind of movement can reduce pain, improve circulation, and build the stability that makes daily life — and later, labor — more comfortable.
You don’t have to choose between safety and strength; you can have both.
Where to Begin
If you’re new to exercise, the key is gradual progression and body awareness. Here’s how I guide clients through those first steps:
Start with the breath.
Breath is the foundation of movement. Learning to coordinate your diaphragm and pelvic floor helps regulate pressure, reduce discomfort, and strengthen your core safely.Build from the basics.
Simple, functional movements — squats, hip bridges, gentle stretches, and supported strength work — go a long way in preparing your body for pregnancy and birth.Follow the talk test.
You should be able to talk in full sentences while exercising. That’s your cue that intensity is safe and appropriate for your stage of pregnancy.Adapt daily.
Some days your body will ask for rest; other days, it will want to move more. The most effective exercise program is one that listens — and flexes — with your changing needs.Find support.
Working with someone trained in prenatal corrective exercise and health coaching helps ensure your movement supports your pregnancy, not just your fitness goals.
How I Can Support You
Starting something new during pregnancy can feel intimidating, but you don’t have to go it alone.
As your Perinatal Movement & Wellness Doula, I help you move safely, intentionally, and confidently through each stage with:
Personalized movement sessions that blend Reformer Pilates, yoga-inspired mobility, and functional strength to match your body’s daily rhythm.
Holistic health coaching focused on energy, sleep, blood sugar balance, and nourishment — the pillars that make movement sustainable.
Guidance that complements your care provider’s recommendations, ensuring your plan is both safe and effective.
Together, we build habits that help you feel well now and strong for what’s next.
The Bottom Line
It’s never too late to start caring for your body in a new way.
Exercise during pregnancy isn’t about perfection or performance — it’s about connection. With the right support and a plan that respects your body’s changes, you can move through this season with confidence, grace, and strength that lasts far beyond birth.
A Closing Thought
You don’t need to overhaul your life or live in the gym to have a healthy, active pregnancy.
You just need to start where you are — one breath, one walk, one stretch at a time.
Because strength doesn’t happen overnight. It happens when you decide your well-being is worth showing up for.
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.
