{"id":27090,"date":"2021-09-16T22:06:24","date_gmt":"2021-09-16T22:06:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27090"},"modified":"2025-05-16T19:04:10","modified_gmt":"2025-05-16T19:04:10","slug":"pregnancy-treadmill-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/","title":{"rendered":"Pregnancy Treadmill Workout: Benefits, Safety, and a Sample Routine"},"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:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Can_You_Exercise_on_a_Treadmill_While_Pregnant\" >Can You Exercise on a Treadmill While Pregnant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#What_Are_the_Possible_Benefits_of_a_30-Minute_Pregnancy_Treadmill_Workout\" >What Are the Possible Benefits of a 30-Minute Pregnancy Treadmill Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Reduced_Risk_of_Pregnancy_Complications\" >Reduced Risk of Pregnancy Complications\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Reduced_Risk_of_Delivery_Complications\" >Reduced Risk of Delivery Complications<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Increased_Energy\" >Increased Energy\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Increased_Bone_Density\" >Increased Bone Density\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:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Relieves_Constipation\" >Relieves Constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Improved_Sleep_Quality\" >Improved Sleep Quality<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Treadmill_Workout_Considerations_During_Pregnancy\" >Treadmill Workout Considerations During Pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#When_to_Avoid_a_Treadmill_Workout_During_Pregnancy\" >When to Avoid a Treadmill Workout During Pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Sample_30-Minute_Treadmill_Workout_for_Pregnancy\" >Sample 30-Minute Treadmill Workout for Pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Treadmill_Workout_Tips_when_Pregnant\" >Treadmill Workout Tips when Pregnant\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Other_Pregnancy-Safe_Exercises\" >Other Pregnancy-Safe Exercises\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Swimming_and_Water_Workouts\" >Swimming and Water Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Stationary_Bicycling\" >Stationary Bicycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Modified_Yoga\" >Modified Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Modified_Pilates\" >Modified Pilates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Exercises_to_Avoid_During_Pregnancy\" >Exercises to Avoid During Pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Contact_Sports\" >Contact Sports\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Hot_Yoga_or_Hot_Pilates\" >Hot Yoga or Hot Pilates\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Aerobics_Classes_with_High-Impact_Movements\" >Aerobics Classes with High-Impact Movements\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#How_long_can_a_pregnant_woman_walk_on_a_treadmill\" >How long can a pregnant woman walk on a treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Is_walking_for_30_minutes_a_day_enough_exercise_while_pregnant\" >Is walking for 30 minutes a day enough exercise while pregnant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Can_I_get_in_shape_while_pregnant\" >Can I get in shape while pregnant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#How_can_you_avoid_pressure_on_the_cervix_during_pregnancy\" >How can you avoid pressure on the cervix during pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#Which_month_is_best_to_start_exercise_during_pregnancy\" >Which month is best to start exercise during pregnancy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercise is an important part of any healthy lifestyle, but it becomes even more significant when you\u2019re pregnant. It keeps your body in shape and strengthens your muscles to prepare for labor. You also need to be careful about what type of exercise you do during pregnancy as there are some limitations to consider.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to know if a treadmill workout is safe for you during pregnancy is to consult your doctor. That being said, when you get the go-ahead, here&#8217;s some information that may come in handy for crafting the best pregnancy treadmill workout.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Exercise_on_a_Treadmill_While_Pregnant\"><\/span><b>Can You Exercise on a Treadmill While Pregnant?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can exercise on a treadmill while pregnant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to expert advice, aerobic exercises are among the types of workouts that pregnant women are encouraged to engage in. Experts have further stated that as temperature control is essential for pregnant women while exercising, using a treadmill helps provide a safe and protected environment for any pregnant woman to exercise with a reduced risk of overheating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430821\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that being said, please consult your doctor before you engage in a pregnancy cardio workout &#8211; or any other exercise for that matter &#8211; to ensure that you\u2019re being as safe as can be during this time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-72062 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1-1024x640.png\" alt=\"Pregnancy Treadmill Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/shutterstock_2177324569-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Possible_Benefits_of_a_30-Minute_Pregnancy_Treadmill_Workout\"><\/span><b>What Are the Possible Benefits of a 30-Minute Pregnancy Treadmill Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to expert recommendations by the <\/span><i><span style=\"font-weight: 400;\">American College of Obstetricians and Gynecologists, <\/span><\/i><span style=\"font-weight: 400;\">women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after 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;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts in the above organization, in addition to those at the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention,<\/span><\/i><span style=\"font-weight: 400;\"> go on to state that ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. This usually translates to 30-minute workouts 5 days a week (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-during-pregnancy\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/healthy-pregnant-or-postpartum-women.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the treadmill is a good way for expectant women to get some much-needed physical activity in their lives. Here are some benefits of walking on a treadmill while pregnant:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Pregnancy_Complications\"><\/span><b>Reduced Risk of Pregnancy Complications\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio exercise performed regularly during pregnancy reduces the risk of gestational hypertension, pre-eclampsia (<\/span><a href=\"https:\/\/journals.lww.com\/greenjournal\/Fulltext\/2013\/11000\/Hypertension_in_Pregnancy__Executive_Summary.36.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Exercise also reduces the risk of gestational diabetes mellitus (<\/span><a href=\"https:\/\/obgyn.onlinelibrary.wiley.com\/doi\/10.1111\/aogs.13087\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Delivery_Complications\"><\/span><b>Reduced Risk of Delivery Complications<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned above, increased physical activity reduces the risk of gestational diabetes. It should be noted that gestational diabetes isn\u2019t bad for the mother alone &#8211; it can affect the baby, which can lead to delivery complications.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gestational diabetes increases the risk of fetal macrosomia or delivering a larger baby (<\/span><a href=\"https:\/\/diabetes.org\/living-with-diabetes\/pregnancy\/gestational-diabetes\/how-will-this-impact-my-baby\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/24\/8\/1317\/21462\/What-Is-So-Bad-About-a-Big-Baby\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). According to research, these bigger babies are more likely to be injured during the birthing process, or worse, they may lose their lives.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mother also faces complications when delivering a big baby, such as prolonged labor, cesarean delivery, labor augmentation with oxytocins, a prolonged hospital stay, and a higher risk of mortality from coronary heart disease (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2921393\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that doing cardio exercise for at least 30 minutes, 3 times per week significantly reduces the frequency of gestational diabetes mellitus in overweight\/obese pregnant women, which can reduce the risk of having a larger baby and the aforementioned delivery complications (<\/span><a href=\"https:\/\/www.ajog.org\/article\/S0002-9378(17)30172-2\/fulltext\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Energy\"><\/span><b>Increased Energy\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is due to an increase in your blood volume (the more you exercise, the better your cardiovascular system gets). You also release endorphins that make you feel happier and provide you with energy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2522737\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Bone_Density\"><\/span><b>Increased Bone Density\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Decreases in bone density are a normal part of pregnancy, largely due to a high calcium demand, but also due to hormonal changes (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/pregnancy-breastfeeding-and-bone-health\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1359\/jbmr.2000.15.1.129\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Studies on treadmill exercise done on different demographics have shown that such exercise can lead to increased bone strength and improved bone mineral status (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/1545968309353326\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5111970\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Expectant mothers with reduced bone density may also experience increased bone strength and density by walking on the treadmill.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Relieves_Constipation\"><\/span><b>Relieves Constipation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Constipation is a common issue in pregnancy, particularly in the very early days (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/related-conditions\/common-symptoms\/common-health-problems\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Thankfully, studies have shown that increased physical activity is a feasible and effective treatment option for those who are dealing with this issue (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30843436\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jnmjournal.org\/journal\/view.html?uid=1918&amp;vmd=Full&amp;\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Expectant mothers who are struggling with constipation may benefit from doing a pregnancy treadmill workout routine in the first trimester to reduce constipation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn more about <\/span><a href=\"https:\/\/betterme.world\/articles\/exercise-during-first-trimester\/\"><b>pregnancy exercise first trimester<\/b><\/a><span style=\"font-weight: 400;\"> safety and tips.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Sleep_Quality\"><\/span><b>Improved Sleep Quality<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has shown that pregnancy can cause sleep problems and may worsen already existing sleep-related problems. These problems worsen as the pregnancy continues, with the majority of women reporting worsening sleep-related problems during the third trimester (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7432323\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0301211524003968\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that exercise enhances sleep quality and reduces the symptoms of sleep disorders (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10503965\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s44323-024-00018-w\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Doing a pregnancy treadmill workout in the third trimester may help these expectant mothers sleep better. Provided they don&#8217;t exercise too close to their bedtime, they&#8217;re likely to sleep better and wake up more rested.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a minute to read this article on <\/span><a href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\"><b>exercise ball pregnancy<\/b><\/a><span style=\"font-weight: 400;\"> benefits to see how this equipment may help expectant mothers in their third trimester.<\/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=\"Treadmill_Workout_Considerations_During_Pregnancy\"><\/span><b>Treadmill Workout Considerations During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body goes through many changes during pregnancy. Your treadmill workout should take these changes into consideration:<\/span><\/p>\n<ul>\n<li><b>Increased Resting Heart Rate<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The growing baby inside your uterus starts to take up space and squeezes on your lungs. The cardiac output during pregnancy increases by about 30 to 50%, which increases your resting heart rate (<\/span><a href=\"https:\/\/www.msdmanuals.com\/home\/women-s-health-issues\/normal-pregnancy\/physical-changes-during-pregnancy\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). You may notice that you feel short of breath more easily than before and that you bounce when you walk.\u00a0<\/span><\/p>\n<ul>\n<li><b>Increased Balance Requirements<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your changing center of gravity can make you feel off balance until your body adjusts. Also, the increased levels of relaxin (a hormone that loosens ligaments and joints for easier delivery) can make you more prone to injuries such as a pulled or strained muscle and arthritis in the future (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1111\/sms.12149\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Increased Fatigue\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may be tired during your first trimester due to morning sickness or not getting enough sleep at night from waking up to go to the bathroom so many times (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/related-conditions\/common-symptoms\/tiredness\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). The fatigue lightens up in the second trimester, but you may have difficulty staying focused. You also tire more easily from standing or walking for too long.\u00a0<\/span><\/p>\n<ul>\n<li><b>Increased Dizziness and Light-Headedness\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is usually caused by hormonal changes, which can lower blood pressure or blood sugar levels (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2024\/01\/18\/dizziness-during-pregnancy-when-is-it-a-concern\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to slowly get up from a reclined position, such as in an armchair or bed, and wait a minute or two before standing.\u00a0<\/span><\/p>\n<ul>\n<li><b>Increased Swelling and Soreness in the Feet, Legs, and Ankles<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The extra weight of the baby places pressure on your feet and legs, which may cause swelling and discomfort (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/related-conditions\/common-symptoms\/swollen-ankles-feet-and-fingers\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). During pregnancy, it\u2019s important to stay hydrated by drinking lots of water. This can reduce discomfort, such as swollen feet and ankles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72028\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1-1024x640.png\" alt=\"Pregnancy Treadmill Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_to_Avoid_a_Treadmill_Workout_During_Pregnancy\"><\/span><b>When to Avoid a Treadmill Workout During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should avoid strenuous exercise during pregnancy if you experience any of the following symptoms (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1701216316303139?via%3Dihub\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p style=\"text-align: center;\"><b>Fluid Leakage<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This occurs when your amniotic sac breaks or has a slow leak (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11139709\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). You may notice fluid leakage from your vagina or feel a little wet on your clothes. You should contact your doctor if you notice this.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Uterine Contractions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Severe, sudden abdominal pains that come from contractions in the uterus can indicate preterm labor.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Shortness of Breath<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Shortness of breath during exercise could indicate a serious condition such as pre-eclampsia, where the mother&#8217;s blood pressure rises to an unhealthy level, or a blood clot in your lungs.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Chest Pain\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Severe chest pain during exercise could mean you&#8217;re having a heart attack and should seek immediate medical attention. It may also indicate a condition such as peripartum cardiomyopathy where the heart muscle is weakened and causes left ventricular dysfunction (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circulationaha.115.020491\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_30-Minute_Treadmill_Workout_for_Pregnancy\"><\/span><b>Sample 30-Minute Treadmill Workout for Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The focus of this workout is on overall health. The most important element is a slow start and moderate progress. It also includes a warm-up and cool-down session. Remember to adjust the workout to suit your fitness level and also pay attention to how you&#8217;re feeling at each stage.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up: <\/b><span style=\"font-weight: 400;\">2.5-3mph and 0-3% incline for 3 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workout:<\/b><span style=\"font-weight: 400;\"> 3.5-4.5mph and 5-15% incline for 25 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> 2.5mph and 0-3% incline for 2 minutes.<\/span><\/li>\n<\/ul>\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\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Treadmill_Workout_Tips_when_Pregnant\"><\/span><b>Treadmill Workout Tips when Pregnant\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The treadmill isn\u2019t off-limits while you&#8217;re pregnant. Follow these guidelines to stay safe while enjoying your prenatal cardio workouts:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start at a Lower Intensity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reduce your speed and incline to avoid high-intensity workouts. If you didn&#8217;t exercise before getting pregnant, start at a lower intensity than you think is necessary to keep your workout safe. Initially, just walk on the treadmill for 10 to 30 minutes, three days per week (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-during-pregnancy\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As time goes on, you can slowly increase the intensity or the amount of time you spend on the treadmill.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Use the Talk Test<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The talk test is a good way to check the intensity levels when on a treadmill. If you can speak comfortably while exercising, your intensity isn&#8217;t high enough for cardio, and it&#8217;s time to pick it up a bit. If you can&#8217;t get out one or two words without taking a breath, your intensity is good.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Hold on to Railings for Balance<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The combination of the front-loading baby weight and the incline could lead to imbalances while walking or running. Combined with your unstable joints, you could easily fall. Holding onto the rails when exercising on a treadmill helps you maintain balance and stability in your core muscles. If you find yourself hanging on to the rails, you should lower the incline and speed to a more comfortable level.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Stay Well-Hydrated<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure to stay hydrated while exercising on a treadmill. You should drink at least eight glasses of water per day before, during, and after your workout.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Warm Up and Cool Down<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Take the time to warm up and cool down before and after your treadmill workout. This reduces the risk of injury, particularly if you haven&#8217;t exercised for a while. Avoid doing intense stretches beforehand as they can cause cramping or discomfort in a pregnant woman&#8217;s body. To cool down, walk on the treadmill at a low speed for five to 10 minutes before stepping off.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Avoid Overheating<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Watch for signs of overheating such as excessive sweating, faintness, nausea, dizziness, or muscle cramps. If you experience these symptoms during exercise, stop and rest immediately in a cooler environment such as an air-conditioned room with a fan blowing on you. Let someone know and drink some cold water and sports drinks that contain electrolytes to prevent heat exhaustion or heat stroke if the workout has been intense or lengthy.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/7-week-pregnancy-diet\/\">7-Week Pregnancy Diet: How to Get the Best Nutrition for You and Your Baby<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Pregnancy-Safe_Exercises\"><\/span><b>Other Pregnancy-Safe Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The treadmill isn\u2019t your only option if you&#8217;re interested in pregnancy exercises. Other workouts you can engage in include (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-during-pregnancy\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Swimming_and_Water_Workouts\"><\/span><b>Swimming and Water Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The extra weight you&#8217;re carrying shouldn&#8217;t be an obstacle for <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">swimming workouts<\/a>. In fact, water workouts are a great way to ease into more demanding workouts as they lessen the stress on your joints and soft tissues.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stationary_Bicycling\"><\/span><b>Stationary Bicycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If heavy impact is a concern, stationary bicycling offers a safe alternative cardiovascular workout during pregnancy. As you can control your intensity with gears and resistance levels, you can start at a low level, increase over time as you feel comfortable, and stop when necessary.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Modified_Yoga\"><\/span><b>Modified Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga poses should be modified or avoided entirely if they cause cramping, dizziness, or nausea throughout your pregnancy. The best <a href=\"https:\/\/betterme.world\/articles\/staying-fit-while-pregnant-2\/\">yoga poses for pregnant<\/a> women avoid pressure on the abdomen and any twisting or bending that can feel uncomfortable.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Modified_Pilates\"><\/span><b>Modified Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates is another alternative for pregnancy workouts with modifications to keep it safe and comfortable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modifications include avoiding sitting on the mat during abdominal work, using a smaller range of motion for leg exercises such as crunches or hip lifts, and avoiding balancing poses (such as handstands) altogether.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Talk to your doctor about which exercises are best for you during your pregnancy as an individualized approach will ensure you get the best workout possible while staying healthy and safe.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Avoid_During_Pregnancy\"><\/span><b>Exercises to Avoid During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<\/span><i><span style=\"font-weight: 400;\"> American College of Obstetricians and Gynecologists<\/span><\/i><span style=\"font-weight: 400;\"> recommends that you avoid activities that put you at an increased risk of injury, such as the following (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-during-pregnancy\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Contact_Sports\"><\/span><b>Contact Sports\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">High-contact sports such as boxing, football, ice hockey, and soccer pose a risk for injury. You should also avoid activities that have a high fall risk, such as skiing or horseback riding.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Hot_Yoga_or_Hot_Pilates\"><\/span><b>Hot Yoga or Hot Pilates\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise in hot temperatures can lead to dehydration and overheating. You should avoid hot yoga or Pilates during pregnancy as they both increase the risk of injury from fatigue and decreased hydration levels from sweating profusely under increased heat conditions.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Aerobics_Classes_with_High-Impact_Movements\"><\/span><b>Aerobics Classes with High-Impact Movements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoid high-impact aerobic classes during pregnancy as your joints are more prone to injury while swollen and lubricated with extra synovial fluid (the liquid that is found between your joints). Kickboxing, step aerobics, and other high-impact exercises should be avoided as they place more pressure on your joints.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72046\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_can_a_pregnant_woman_walk_on_a_treadmill\"><\/span><strong>How long can a pregnant woman walk on a treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As mentioned above, pregnant women are recommended to do 30 minutes of exercise a day, 5 days a week (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-during-pregnancy\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/healthy-pregnant-or-postpartum-women.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If this is too much for you, you could opt to do smaller 10-minute workouts throughout each day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_walking_for_30_minutes_a_day_enough_exercise_while_pregnant\"><\/span><strong>Is walking for 30 minutes a day enough exercise while pregnant?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it can be, as long as you walk at a moderate pace and are consistent with your walking workout. Remember, you can always increase the walking duration as long as you\u2019re okay with it and have the go-ahead from your doctor.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_in_shape_while_pregnant\"><\/span><strong>Can I get in shape while pregnant?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting in shape while pregnant may not be the best idea. However, you can always improve your health through a good diet and exercise routine. Speak to your health provider so they can find the best dietary and exercise practices that can help you do this without risking you or your baby.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_avoid_pressure_on_the_cervix_during_pregnancy\"><\/span><strong>How can you avoid pressure on the cervix during pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Low-intensity exercises such as <a href=\"https:\/\/betterme.world\/articles\/walking-15-minutes-a-day\/\">walking<\/a>, pregnancy yoga, and other gentle exercises, in addition to Kegel pelvic floor exercises, may help relieve this pressure. Staying hydrated could also help because at times, constipation also causes increased pressure in this area.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_month_is_best_to_start_exercise_during_pregnancy\"><\/span><strong>Which month is best to start exercise during pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no best month to start exercising while pregnant. You can start at any point, as long as you\u2019ve been cleared to do so by your doctor.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Treadmill_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/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;\">Treadmills aren\u2019t off-limits during pregnancy, but they should be used with caution. When you\u2019re doing a pregnancy treadmill workout, make sure you&#8217;re following your doctor&#8217;s guidelines, exercising at the right intensity, and keeping yourself well-hydrated throughout your entire workout. Start slowly until you become accustomed to this activity during your pregnancy.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise is an important part of any healthy lifestyle, but it becomes even more significant when you\u2019re pregnant. It keeps your body in shape and strengthens your muscles to prepare for labor. You also need to be careful about what type of exercise you do during pregnancy as there are some limitations to consider.\u00a0 The [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72987,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263],"tags":[161,159],"coauthors":[45],"class_list":["post-27090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill","tag-sunday-workouts","tag-wednesday-workouts"],"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 Treadmill Workout: Benefits, Safety, and a Sample Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Cardio exercise is essential during pregnancy. Check out this article to learn about a \u2605 PREGNANCY TREADMILL WORKOUT \u27a4 including the benefits and safe workout tips.\" \/>\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 Treadmill Workout: Benefits, Safety, and a Sample Routine\" \/>\n<meta property=\"og:description\" content=\"Cardio exercise is essential during pregnancy. Check out this article to learn about a \u2605 PREGNANCY TREADMILL WORKOUT \u27a4 including the benefits and safe workout tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/\" \/>\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=\"2025-05-16T19:04:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-treadmill-workout-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=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Pregnancy Treadmill Workout: Benefits, Safety, and a Sample Routine\",\"dateModified\":\"2025-05-16T19:04:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/\"},\"wordCount\":2362,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pregnancy-treadmill-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-treadmill-workout.png\",\"keywords\":[\"Sunday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercise is an important part of any healthy lifestyle, but it becomes even more significant when you\u2019re pregnant. 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