If pregnancy fatigue has your energy tank running on empty, you're definitely not alone. It's especially common during the first trimester and the last month of pregnancy. And while it's important to listen to your body, even gentle exercise may help you feel more like yourself again.

Here are some tips for getting some movement in even when you're tired.

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Key Takeaways
  • Exercise can help combat pregnancy fatigue. Even when you're exhausted, staying active can boost your energy levels, improve your mood, and support your overall health during pregnancy.
  • Gentle movement counts. Low-impact activities like prenatal yoga, Pilates, swimming, and walking can help you stay fit without overtaxing your body, especially during the more tiring stages of pregnancy.
  • Small bursts of activity add up. If a full workout feels overwhelming, look for opportunities to move throughout the day. Short walks, taking the stairs, or parking farther away can provide meaningful benefits and are often easier to stick with when you're tired.

Why should I exercise even when I don't feel like it?

As hard as it may be to believe when you're feeling flat-out exhausted, exercise can actually leave you feeling more energized than lying down. In addition to being good for you and your baby, working out during pregnancy may help restore some of your get-up-and-go.

"There are days I feel so tired, but going outside helps me, because if I take a nap I feel more tired," says What to Expect Community member yosibet1.

"What has helped me has been starting small," says Community mom MomWhoRunsWFlaire. "I tell myself, 'I'll just walk for 5 minutes, and after 5 minutes if I'm still feeling tired, I can be done.' Before I know it, I've walked or run 30 minutes. Committing yourself to small increments of time is much less daunting."

What are good exercises when I'm fatigued?

Remember that exercise during pregnancy doesn't have to be intense to be effective. In fact, the right kind of pregnancy exercise shouldn't leave you dragging. Try:

  • A prenatal yoga or Pilates class, which can be even more relaxing than time spent on the sofa
  • Gentle laps in the pool, which can be invigorating and allow you to enjoy a feeling of weightlessness
  • Outdoor exercise, since fresh air may provide just the boost you need to get moving

"Try taking a nice walk just to move your body," advises Community mom jjng220. "I did that this morning because I'm deathly exhausted, and it helped so much to move and get some fresh air and sunshine."

To help maintain your energy, have a light, healthy snack before exercising. Choose a combination of protein and complex carbs, such as string cheese and a pear. And drink plenty of water before, during, and after exercise to stay hydrated.

What are some quick and easy ways to get more exercise?

Don't have time for a dedicated walk? Build movement into your day instead. For example:

  • Walk to the next bus stop instead of catching the one closest to your office.
  • Park farther away from the store entrance when you go shopping.
  • Walk to pick up your lunch instead of ordering delivery.

A 10-minute walk three times a day counts just as much as a 30-minute workout — and may be even more effective if it's something you're more likely to do consistently.

"I figure if I do short workouts more often, they'll add up consistently, vs working out only when I have energy for something major," says Community member ninap38.

Track your symptoms with the My Journal tool in the free What to Expect app.

Realistically, there will be days during your pregnancy when even neck rolls and leg lifts feel like too much. If you can't muster the energy to budge, it's no big deal. Just take advantage of the days when you do feel more energetic — and remember that regular exercise may help create more of those days.