Why Are Pregnant Women and New Parents Stopping Exercise?

For many, self-care is one of the first casualties of pregnancy and early parenting. Once a baby is on board, it often feels like our bodies are suddenly off-limits—especially when it comes to staying active.

A new study by Sport England, an England-based organization promoting sport and physical activity, reveals just how big a deal this is for moms.

The report finds more than half (57%) of pregnant people and parents of babies under 1 report feeling excluded or unwelcome when trying to stay active. And it’s not just about the pressure of fitness classes. Forty-six percent of these parents are too tired from the constant demands of parenting, 38% struggle to find the time, and 21% have limited child care options.

But physical and emotional barriers don’t have to stop people from working out. In fact, experts say exercise can do us the world of good by lowering certain risks, improving sleep, and boosting our mood.

Here, we untangle why new and expectant parents are put off by fitness—and how we can safely ease our minds and bodies back into it with a baby.

Exercising During Pregnancy

This study, put together by Sport England’s This Girl Can campaign, shows almost a third of pregnant people worry about harming their baby through exercise, and 24% feel unsure about what’s actually safe.

Lindsey Gentile, a West Hollywood–based personal trainer and health coach specializing in prenatal and postpartum fitness, sees this all the time.

“While you may not be showing yet early on in your pregnancy, your nausea and fatigue can keep you glued onto the couch,” she says. “Once you start to show, growing that baby bump will alter your center of gravity, negatively affecting your balance and posture and make certain types of workouts feel difficult, unstable, or uncomfortable.”

There’s also confusion about what the pregnant body can and can’t handle, says Alexandra Hamilton, MD, OB-GYN at NewYork-Presbyterian Brooklyn Methodist Hospital. “Physical changes can result in body insecurity and new sensations, such as pelvic pressure, back pain, and breathlessness can be interpreted as signs of fragility,” she says.

Some people fear any movement could harm their baby—a concern Gentile says is understandable, especially after a traumatic pregnancy or miscarriage. “However, if your doctor clears you for exercise and if you are safe and thoughtful, working out when pregnant can have so many positive effects on a pregnant woman,” she says.

Mahino Talib, MD, OB-GYN at NYU Langone Health, adds that biological changes can also put people off. “In early pregnancy, the cardiovascular changes that cause a significant increase in blood volume usually come along with shortness of breath with exertion,” she explains. “This gets better in the second trimester and then increases again in the third trimester as the larger uterus physically makes the lung capacity smaller.”

Still, she stresses that these symptoms alone don’t mean you can’t work out safely in a low-risk pregnancy. In fact, working out can be great for you and your baby. The American College of Obstetricians and Gynecologists (ACOG) recognizes this too, and advises 150 minutes of moderate-intensity aerobic activity every week with medical clearance.

So, if you can muster the energy, the benefits can be significant: reduced anxiety, lower risk of gestational diabetes, preeclampsia, and cesarean birth.

Tips for pregnancy exercise:

Remember, exercise during pregnancy should be discussed with your health care provider, particularly if you’re considered high-risk. But here are some tips experts share:

• Pregnancy is not the time to pick up an entirely new, vigorous exercise routine. “Start slow, and take one day at a time,” says Gentile.
• Stay away from crunches, but consider other core exercises like diaphragmatic breathing, glute bridges, marches on a yoga ball, and modified planks.
• Try strength training that focuses on glutes, shoulders, upper back, and core, including squats. Swimming can also reduce joint load and ease any back and pelvic pain.
• Set flexible routines and small goals: Short, regular sessions beat all-or-nothing thinking.
• When in doubt, low-impact cardio and walking will keep you moving safely.
• Continue to check in with your health care provider on advice for your body and pregnancy.

Exercising Postpartum

Once your baby is born, getting back into personal fitness is unlikely to feel like a priority.

“The barriers are plentiful, unfortunately,” admits Dr. Talib. “Most women with newborns suffer from exhaustion, poor sleep, lack of routine, and adjusting to motherhood. When a baby is feeding every two to three hours (sometimes more frequently), exercise seems like a lofty goal and totally unattainable.”

Confidence takes a hit, too, with 39% of people losing confidence in their body after birth. Add hormonal shifts, physical recovery, and the identity changes so commonly experienced by new parents, and it’s no wonder movement can feel challenging.

“So much about postpartum recovery is discovering a new version of yourself—your body is different, your priorities have totally shifted, your hormones are all over the place, and if you are breastfeeding, all of this is compounded times 100,” says Dr. Talib.

Gentile agrees, adding that people need to give themselves well-deserved grace during their recovery. “It is so common to not feel like yourself after birth and it’s hard to get motivated,” she says.

Plus, Gentile adds, “Who has the time?”

“You’re navigating feeding and nap schedules and if you don’t have time to shower, you certainly feel like you don’t have time to work out,” she says. “You haven’t slept and sleep may be the priority at this time and that is OK.”

Physically, bodies need time to recover after any kind of birth, let alone those who experience trauma, tears, or C-sections. Child care can also be an issue. “Even women who have a significant amount of support find this to be challenging, especially if they are breastfeeding,” says Dr. Talib.

Plus, for the 1 in 5 experiencing a perinatal mental health condition, such as anxiety or depression, exercise can feel like an afterthought. However, exercise can be a powerful tool for recovery, notes Dr. Hamilton. “Exercise can result in improved mood and is an essential factor in preventing depressive disorders in the postpartum period,” she says.

A 2025 study on the impact of postpartum physical activity suggests 80 minutes a week of moderate-intensity exercise, such as brisk walking, can reduce the severity of depressive and anxiety symptoms and the odds of postpartum depression.

Tips for postpartum exercise:

When it comes to exercise, you know your body and you should only ever do what feels comfortable. If anything feels uncertain, speak to your health care provider, and never feel guilty about how much—or how little—exercise is right for you. But here is some advice:

• Start small with as little as five minutes a day to ease into a postpartum fitness routine.
• Consider group classes that enable you to work out with your baby. You might meet other moms and enjoy the support of an instructor who understands.
• Support your posture by focusing on the chest and strengthening the upper back to help counteract the hunched posture from feeding, picking up, and carrying a baby.
• Walking will not only get you out of the house, but can be great for your stamina, cardiovascular, and mental health. Plus, you can take your baby!
• Work with a postpartum-aware physiotherapist or trainer for individualized programming and reassurance.
• Always wait for clearance from your health care provider before jumping into exercise.