Prenatal Exercise in Queens

Pregnancy is one of the most life changing experiences in any woman’s life. Particularly in terms of the physical aspects. And although exercise might be one of the furthest things from your mind when expecting, it can also be one of the most beneficial. Exercise during pregnancy can make you feel better, look better, and build your endurance for labor and birth. It can also prepare you for the changes your body will (once again) experience post birth, and help you achieve your pre-pregnancy weight (or at least close to it) more quickly. During pregnancy the goal is to maintain a fitness level, not lose weight. In addition to Yoga (link to yoga article), here are some suggestions for low impact activities throughout the borough. Of course, it’s always a good idea to check with your doctor before starting any sort of exercise routine, especially during pregnancy.

See our post on Prenatal Yoga Here

Swimming is a great form of exercise during pregnancy. Not only is it low impact with a low risk of injury, it also allows pregnant women to feel “weightless”. Swimming also burns a significant number of calories, and helps to build endurance and muscle tone.  Here are some local pools where you can get your swim on for a reasonable price.

The Flushing Meadows Corona Park Aquatic Center includes an Olympic sized pool that is open year round. Membership is available for $75.00 (adults) per year. Click here for their swimming schedule. You can find the Queens Mamas review of this pool by clicking here

The Roy Wilkins Recreation Center includes an intermediate indoor pool. Membership is available for $75.00 (adults) per year. Visit their website here.

The YMCA also has several branches, and pools, throughout Queens. Click here to find your local branch. Click here for more info


Walking is a safe form of exercise to participate in while pregnant. It’s also great for cardiovascular fitness. Walking, like swimming, is low impact. It’s also an easy routine to start. There are some great walking paths in Queens. Here is a list of a few of the best.

Forest Park Drive has two miles of walking paths between Woodhaven Boulevard and Metropolitan Avenue. Click here for a map of Forest Park.

Cunnginham Park is located along the edge of Fresh Meadows. There’s a great walking/running path along the edge of Union Turnpike. Click here for a map/directions to various locations and distances.

The Jamaica Bay Wildlife Refuge is located near Far Rockaway, New York. A 1.5 mile loop, it’s appropriate for all levels of fitness. Click here for more information.

There are a full range of trails at Alley Pond Park in Little Neck. Click here for a list of locations and directions.


Pilates is a low impact exercise that focuses on building core strength and flexibility. During pregnancy, pilates can help with relaxation and maintaining an overall sense of well being. Pilates can also help to prepare the body for labor by increasing strength and endurance.. Here are some studios to start with.

Spencer Pilates Arts in Forest Hills offers prenatal classes on Fridays at 9am and Sundays at 12pm. Click here for more info

MJ Pilates and Wellness in Forest Hills offers prenatal classes based on increasing the body’s stamina. Click here for more info.

Queens Gyrotonics in Sunnyside offers an exercise system based on weight and pulley based equipment. Gyrotonics during pregnancy can improve flexibility, abdominal strength, and relaxation. Click here for more info


Sarah Chang