It doesn’t take a heavy workout regimen to reduce risk for hypertension during pregnancy, according to a new analysis that found light activity, limited sedentary activity, and a good night’s sleep may cut that risk by 30%.

The study, presented in a poster session at American Heart Association EPI Lifestyle Scientific Sessions (AHA-EPI) 2026 in Boston, included 500 women from three US cities who were enrolled between 2020 and 2025.

The research found that by limiting sedentary time to about 8 hours per day and engaging in at least 7 hours of light physical activity, and on average 22 minutes of higher-intensity activity, along with 9 hours of sleep daily, had a 30% lower risk of developing hypertensive disorders of pregnancy (HDP) including gestational hypertension and preeclampsia.

Interestingly, moderate-to-vigorous physical activity was not the primary driver of risk reduction in this cohort. Associations were also independent of key confounders, including age, race/ethnicity, and baseline cardiometabolic status.

The analysis examined how time spent in one behavior necessarily displaces another over a fixed 24-hour day. Across trimesters, best health outcomes consistently paired lower sedentary time with higher light-intensity activity, suggesting that even modest shifts — such as replacing sitting with standing or gentle movement — may meaningfully reduce risk.

Study Conclusion: Movement Is Key

Yalda Afshar, MD, PhD, an associate professor at UCLA and co-director of the UCLA Cardio-Obstetrics Program in Los Angeles, said the findings highlight the importance of movement during pregnancy while also opening the door to more meaningful talks with patients.

“Pregnancy is one of the body’s most powerful cardiovascular stress tests, and this study shows it’s not just exercise that matters but how much you move throughout the entire day,” said Afshar, who was not involved in the study.

“Pregnancy already requires dramatic increases in blood volume, cardiac output, and vascular adaptation,” she said. “Light movement throughout the day likely supports endothelial function, venous return, and blood pressure regulation in a way that prolonged inactivity does not. I look forward to seeing continued shifts in our patient conversations toward consistent and safe movement as part of protecting both pregnancy and long-term cardiovascular health.”

The findings reinforce a growing concept for clinicians: Early vascular dysfunction in pregnancy may be influenced not only by traditional exercise patterns but also by cumulative daily movement, an actionable target for prevention well before hypertension develops.

According to the AHA, high blood pressure during pregnancy has been associated with an increased risk for future cardiovascular disease (CVD), and even the most recent studies bear this out.

In a February 2026 article in Circulation that included a diverse cohort of young women, study authors concluded that, “HDP was strongly associated with premature CVD within the first decade postpartum. Women with HDP experienced nearly twice the risk of developing CVD, including ischemic heart disease, heart failure, and stroke compared to those without HDP.”

“Risk increased exponentially among women who sat for 10 hours or more per day and engaged in fewer than 5 hours of light physical activity,” noted Kara Whitaker, PhD, MPH, associate professor in the Department of Health, Sport, and Human Physiology at the University of Iowa in Iowa City, Iowa, and first author on the study.

“These effects were independent of trimester, which means movement patterns at any point in pregnancy matter. In addition, the findings persisted when considering exercise behaviors and pre-pregnancy weight status. This makes it clear that everyday movement, not simply exercise, should be encouraged for all women during pregnancy.”

Whitaker reported having no relevant financial relationships. Afshar reported having no relevant financial relationships.

Lois Anzelowitz Levine is a lifestyle and medical writer in Dallas.