Can I Exercise During Pregnancy?

If you’re expecting, congratulations! Pregnancy is an exciting journey, filled with changes, anticipation and plenty of decisions. One question many mums-to-be have is “is it safe to exercise during pregnancy?”. For most pregnancies the answer is yes, however, there are some important guidelines to follow and it is always important to speak to your medical team i.e. your midwife or consultant.

pregnant lady on knees using an exercise ball

Benefits of Exercising During Pregnancy

Staying active during pregnancy offers many really positive benefits for both you and your baby, including:

Physical Benefits

  • Improved Cardiovascular Health: Regular exercise strengthens your heart and lungs, which is especially beneficial as your body works harder to support your growing baby.
  • Reduced Back Pain: Strengthening your back and abdominal muscles can help alleviate common discomforts of pregnancy, such as lower back pain.
  • Better Weight Management: Staying active helps you maintain a healthy weight during pregnancy, which can lead to fewer complications during pregnancy and labour and a smoother recovery postpartum.

Mental Health Benefits

  • Reduced Stress and Anxiety: Exercise releases endorphins, which can help improve your mood and reduce feelings of stress and anxiety.
  • Improved Mood and Energy Levels: Regular physical activity can help combat the fatigue and mood swings often experienced during pregnancy with fluctuating and changing hormone levels.
woman relaxing in bed holding her baby bump

Easier Labour and Delivery

  • Strengthening Muscles and Endurance: Staying fit can prepare your body for the physical demands of labour and can help improve your postpartum physical recovery time.
  • Potentially Shorter Labour Times: For many women, regular exercise during pregnancy may shorten labour times and a reduce risk of complications.

Safe Exercises for Pregnant Women

For most women, the benefits of remaining active during pregnancy are clear however, the type of exercise and activity you choose is very important. Exercise needs to be safe and comfortable for you and your baby. Here are some options that suit most pregnancy women well:

Low-Impact Exercise

  • Walking: Walking is a fantastic way to get your heart rate up without putting too much strain on your body. It’s easy to start, cheap (if not free!) and can be done almost anywhere.
  • Swimming: Swimming provides a full body workout while being gentle on your joints. The buoyancy of the water also helps reduce swelling and discomfort and can be a great choice as your bump gets bigger.

Strength Training

  • Using Light Weights or Resistance Bands: Strength training can help maintain muscle tone and strength. Stick to light weights or resistance bands and if you are new to strength training, seek medical advice first.
pregnant woman strength training with light weights

Flexibility and Stretching

  • Prenatal Yoga: Prenatal yoga (or antenatal yoga) classes are specifically designed for pregnant women. They help improve flexibility, reduce stress, and promote relaxation. They can also be a great way to meet other pregnant women.
  • Gentle Stretching Exercises: Stretching helps maintain flexibility and can alleviate muscle tension. Be sure to move slowly, avoid overstretching and accept that as your bump grows you may have to adapt exercises and stretches.

Exercising Safely During Pregnancy

Exercising during pregnancy can be highly beneficial, but it’s important to approach it with care and consideration. For most women who do not have a high risk pregnancy following the guidelines below will help to enjoy a healthy and active pregnancy whilst minimising any potential risks.

Consult with Healthcare Providers

Always talk to your healthcare provider before beginning any new exercise programme for many women this will be their midwife but may also be your consultant or GP. They can provide personalised advice based on your current health and pregnancy and this is especially important if you have not been regularly exercising prior to your pregnancy. The NHS also has great resources and information for antenatal women wishing to remain active.

Listen to Your Body

It is crucial to pay attention to how you feel during exercise. If you experience any dizziness, shortness of breath, or any pain, stop immediately and rest. Knowing your limits and avoiding pushing yourself too hard is essential. Remember, it’s perfectly fine to take breaks and modify your exercise or activity as needed to stay comfortable and safe.

woman practicing prenatal yoga at home

Stay Hydrated and Eat Well

Proper nutrition and hydration are vital during workouts (as well as pregnancy generally). Drink plenty of water before, during, and after exercise to stay hydrated. Eating a balanced diet rich in nutrients will help maintain your energy levels and support your overall wellbeing during your pregnancy.

Exercises to Avoid During Pregnancy

Whilst exercise is generally safe and beneficial during pregnancy, certain activities should be avoided and it is vital you seek medical advice before exercising if you have a high risk pregnancy (including expecting twins).

When it comes to high-impact activities during pregnancy, it is important to avoid certain sports and exercises that carry a high risk of injury. Contact sports such as rugby and hockey are generally not recommended as they pose significant risks of physical injury. Activities with a high risk of falling, such as horse riding, cycling and skiing should also be avoided. Exercises that require you to lie flat on your back for long periods of time, especially after the first trimester should be avoided as this can reduce blood flow to your baby and cause dizziness. As your pregnancy progresses the weight of the uterus can compress the vena cava, a major vein that returns blood from the lower body to the heart and this can lead to reduced blood flow and oxygen to both you and your baby.

Lastly, hot yoga and hot Pilates should be avoided during pregnancy due to the risks associated with overheating. High temperatures can be dangerous for pregnant women, as they can lead to dehydration and dizziness. Instead, opt for regular prenatal yoga classes or Pilates, which are designed to be safe and beneficial for pregnant women.

woman outside exercising during pregnancy

Set Realistic Exercise Goals

Creating a pregnancy exercise plan involves setting realistic and achievable goals that align with your current fitness level and pregnancy stage. The goal is to stay healthy and feel good, now is not the time to reach peak fitness. Incorporate variety into your routine by mixing up activities like walking, swimming, and yoga to keep things interesting and work different muscle groups. Staying active during pregnancy offers a wealth of benefits for both you and your baby so if you are able to it is well worth focussing on this. By choosing safe exercises, listening to your body, you can enjoy a healthy and active pregnancy. Remember, the most important thing is to stay comfortable and have fun with your workouts.

For more information on exercising during pregnancy, check out the NHS or Tommy’s guidelines. If you have any questions or would like to share your own experiences, feel free to leave a comment below!

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