Staying active during pregnancy has huge benefits. It helps reduce back pain, improves circulation, boosts energy and supports mental wellbeing. But if you spend most of your workday sitting at a desk or standing for long periods, staying active can be challenging.

The good news? Even with a busy schedule, there are simple and safe ways to keep moving throughout the workday. Whether you have a desk job, a physically demanding role or something in between, here is how to stay active at work during pregnancy.

1. Take frequent movement breaks

Sitting or standing in one position for too long can cause stiffness, swelling and discomfort. Aim to change positions every 30 to 60 minutes by:

• Standing up and stretching every 30 minutes.
• Taking short walks around the office, even just to the printer or kitchen.
• Doing gentle ankle circles and calf raises at your desk to improve circulation.
• If you stand for long periods, shifting your weight from one foot to the other to avoid swelling.

Even small movements help prevent aches and keep blood flowing.

2. Use your lunch break for light exercise

Lunchtime is a great opportunity to fit in gentle movement. Try:

• A short walk outside for fresh air and circulation.
• Prenatal stretches to relieve tension in the back, hips and shoulders.
• If you have access, a gentle prenatal yoga session can help relax your muscles.

Even 10 to 15 minutes of movement can boost energy levels for the rest of the day.

3. Do gentle desk exercises

You don’t need a gym to stay active. Simple exercises at your desk can keep muscles engaged:

• Seated pelvic tilts – strengthens the lower back and core.
• Leg lifts – while seated, straighten one leg at a time and hold for a few seconds.
• Shoulder rolls – relieves tension from sitting or typing.
• Wrist and ankle circles – helps with swelling and stiffness.

Try to incorporate movement naturally throughout the day.

4. Stay hydrated and take bathroom breaks

Drinking enough water is essential during pregnancy, and it naturally encourages movement by prompting bathroom breaks.

• Keep a water bottle at your desk as a reminder to drink regularly.
• Walk to a further restroom if possible to add extra steps.
• Stretch or move for a minute after each trip to prevent stiffness.

Hydration reduces swelling, fights fatigue and supports circulation, so make it a priority.

Final thoughts

Staying active at work during pregnancy doesn’t mean exercising intensely. It is about making small, intentional movements to stay comfortable and healthy. Taking short breaks, adjusting your workstation and doing simple exercises can significantly reduce pain, improve circulation and boost energy.

Listen to your body, move when you can and most importantly, do not overdo it. Keeping active within your comfort level will help you feel your best throughout your pregnancy.

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