Healthy pregnant women should get about 20–30 minutes a day of moderate-intensity aerobic exercise (brisk walking, light jogging, swimming). If you already engage in vigorous-intensity exercise, you can continue at that level as long as you remain healthy and check with your healthcare provider about when to adjust your activity level. Just remember that your body is changing with pregnancy, so it may take more effort to do the same exercises you did before you were pregnant. Try not to get frustrated, and don’t overdo it. Avoid contact sports and exercises that increase the risk of falling or require stomach-down positions, with the exception of swimming.
Regular exercise before you get pregnant can help prepare you for the physical changes that occur during pregnancy and keep you ready and resilient for your family and your military service. The most important thing is to listen to your body, don’t ignore pain or fatigue, and talk to your healthcare provider if you have any concerns. For more information, you can read Chapter 7 of the U.S. Department of Health and Human Services’ Physical Activity Guidelines.