Pregnancy is an incredible journey—full of change, anticipation, and questions, especially about what’s safe for your body. One of the most common concerns for mums-to-be is whether it’s safe to exercise. The short answer: yes! In fact, staying active during pregnancy can benefit both you and your growing baby—when done safely.

Why Exercise During Pregnancy?

Unless advised otherwise by your doctor or midwife, physical activity is not only safe for most pregnant women—it’s highly recommended. Here are just a few of the proven benefits:

• Boosts mood and energy
  Movement releases feel-good endorphins that help ease anxiety, lift your mood, and fight fatigue.
• Supports healthy weight gain
  Staying active can help manage weight in a safe and sustainable way.
• Reduces common discomforts
  Exercise helps relieve back pain, constipation, bloating, and swelling.
• Improves sleep
  Regular activity can support deeper, more restful sleep.
• Strengthens your body for birth
  A strong, flexible body may make labour easier and help with postpartum recovery.
• Reduces the risk of complications
  Exercise can lower the risk of gestational diabetes, preeclampsia, and other pregnancy-related issues.

What Types of Exercise Are Safe During Pregnancy?

In general, low- to moderate-intensity activities are best. Aim for exercises that feel good and don’t strain your body.

✅ Great options include:

• Walking – Gentle and easy to do anywhere.
• Swimming – Takes pressure off your joints and growing belly.
• Prenatal yoga or Pilates – Improves flexibility, core strength, and mental calm.
• Stationary cycling or low-impact aerobics – Cardio without the joint stress.
• Light strength training – Helps maintain muscle tone. Avoid heavy weights and lying flat on your back in later stages.

Exercises to Avoid During Pregnancy

Some exercises pose risks during pregnancy and should be avoided:

🚫 Skip:

• Contact sports (e.g., soccer, basketball)
• High-risk activities (e.g., skiing, horse riding)
• Hot yoga or any workout in high heat/humidity
• Lying flat on your back after the first trimester (can reduce blood flow)
• Movements that cause pain, dizziness, or shortness of breath

How Often Should I Exercise While Pregnant?

Your activity level should be based on how active you were before pregnancy. Here’s a simple guide:

What If I’ve Never Exercised Before?

No worries! It’s never too late to start. Gentle movement—like walking or stretching—can still offer big benefits. Start small and build your way up.

Listen to Your Body

Every pregnancy is different. Some days you’ll feel energised, others, not so much. That’s completely normal.

What is the difference between low and high intensity exercise?

You can tell the difference between exercise intensities through the ‘talk test’.

The more intense the exercise, the harder it will be to talk. You should be able to hold a conversation during light to moderate exercise.

What if I don’t have enough time to do all my exercise in one go?

You don’t have to do your daily exercises all at one time; you can break up your routine throughout the day.

Exercise doesn’t have to be strenuous to be beneficial. Any physical activity is better than none.

Tips for Safe Pregnancy Workouts

• Always warm up and cool down
• Stay hydrated—drink plenty of water before, during, and after exercise
• Wear supportive clothing and shoes
• Avoid overheating—exercise in a cool, well-ventilated space
• Talk to your health care professional before starting or continuing an exercise program

Are there any reasons why I shouldn’t exercise?

Your ability to exercise can be affected if your pregnancy is complicated, or if you are at increased risk of preterm labour . This might include if you have:

• 
  pre-eclampsia
• placenta previa
• multiple pregnancy
•  bleeding during the second or third trimester
• a weak, incompetent or short cervix 
• ruptured membranes (your water has broken)

You should speak to your doctor or obstetrician before you start exercising if you have existing health conditions , such as:

• poorly controlled type 1 diabetes
• hypertension ( high blood pressure )
• thyroid disease
• serious cardiovascular, respiratory or systemic disorders

Final Tips

Staying active while pregnant isn’t about breaking records—it’s about taking care of yourself and preparing your body for birth and beyond. Whether it’s a short walk, a swim, or a prenatal yoga class, every bit of movement counts.