Exercising safely during pregnancy

In the past, women have been encouraged to put their feet up and take it easy during pregnancy. However, doctors and experts now agree that most exercise done in moderation during pregnancy is both beneficial and safe¹. Whether you were active before pregnancy or haven’t exercised for a while, continuing or starting a pregnancy-safe exercise routine could be one of the best things you can do for both of you. 

Before you start, do consult your doctor or midwife to let them know which activities you plan to engage in. And read up on which exercises you should avoid during pregnancy.

And when you do get started, whatever your fitness levels or stage of pregnancy, listen to your body. If you feel too tired, your heart is racing or you feel dizzy, stop and rest. Some activity – no matter how small – is better than none at all. Every person and every pregnancy is unique. Few women can undertake the same level of activity they did before they became pregnant^2.

Any activity which develops and maintains physical fitness can be considered ‘exercise’, and can be beneficial if carried out during pregnancy. Every woman and every pregnancy is different, and for this reason you don’t need to exercise to a level comparable with anyone else to feel the benefit; just doing as much as you can is enough.

There are a number of activities designed specifically for expectant mums, like pregnancy yoga. But if you love to run, swim or go to the gym, you should be able to continue your usual routine with a few modifications. Remember, some days you may feel more energetic than others, so always take things at your own pace.

Running or brisk walking is free and can be done anywhere, anytime. Even a gentle jog or a walk with the dog can raise your heart rate enough to be beneficial. Mel, our pregnancy running coach, talks us through the benefits and gives tips for running during pregnancy.

Swimming during pregnancy is relaxing for the mind and low impact on the body. Most swimming strokes are safe², including backstroke – although you may want to avoid breaststroke if you have symphysis pubis dysfunction (SPD)³. Some local councils even offer free or discounted sessions for expectant mums. Meet our pregnancy swimming coach, Ali, and watch our videos to learn how to get started or maintain a swimming routine when pregnant.

Strength training exercises, using moderate rather than heavy weights, is normally safe to continue with if weights are part of your usual exercise routine. But you may need to make a few modifications. Our strength training coach, Pip, talks you through the benefits and simple routines that you can do anywhere.

Pregnancy yoga is great for helping you wind down, connect with your baby and retain strength and flexibility. With the help of Clare, our yoga instructor, we’ve created a series of videos demonstrating yoga routines you can follow at home.