Safe Exercise in Pregnancy

Safe Exercise in Pregnancy

How to Safely Exercise During Pregnancy

I hope that you already know just how beneficial exercise in pregnancy is to you and your baby. Being physically active when you are pregnant can help your own health and wellbeing as well as the physical development of your little one. For example, exercise in pregnancy can help you to have a healthy blood pressure and avoid pregnancy complications such as pre-eclampsia. Staying fit when you have a growing bump can even impact your baby’s memory and cognition skills in the years to come. Yes, exercise in pregnancy plays a really important part in keeping both you and your little one healthy and happy. 

So, we turn to the question of how to exercise safely in pregnancy. Perhaps you understand the advantages of exercise in pregnancy but are not sure what sort of activities are recommended. Maybe you want to stay active but you are cautious about what sort of exercise you should avoid in pregnancy. In this blog, I will guide you through the recommendations for exercise in pregnancy so that you feel able to do this safely and confidently. Read on to find out more about how to safely stay active during your precious pregnancy. 

Can I Safely Exercise While Pregnant? 

The American College of Obstetricians and Gynaecologists (ACOG) tell us that if you are “healthy and your pregnancy is normal, it is safe to continue or start regular physical activity” [1]. In other words, if your pregnancy is classed as ‘low risk’ then you can safely exercise in pregnancy. If you are at all unsure or have any questions then you should, of course, speak to your own doctor or midwife. Those women who have a pregnancy which is classed as higher risk (for example, if you are carrying more than one baby or have a pre-existing medical condition) should consult their own doctor before exercising in pregnancy. 

This means that for by far the majority of women, exercise in pregnancy is safe and, moreover, it is recommended. Indeed, you and your baby will be healthier when you stay physically fit in pregnancy. These benefits also extend to the birth of your baby. The research tells us that women who exercise in pregnancy are more likely to have a natural birth [2]. Staying physically active as your bump grows helps you to have more efficient contractions during the birth. Your body will be more prepared to go through the marathon that birth can be, therefore, you are more likely to have a natural, normal birth. 

Exercises To Avoid While Pregnant 

Whilst exercise in pregnancy is extremely beneficial to you and your growing baby; there are certain activities which are best to avoid when you are pregnant. 

  • Don’t take part in exercise which holds a risk of falling. A fall could cause impact to your abdomen and this could be very dangerous for your baby. So, at this time, it’s recommended that you avoid activities such as: horse riding, gymnastics or skiing. 

  • Avoid exercise which takes place at a high altitude because this could reduce the level of oxygen which your baby receives. 

  • Once you are in the third trimester, avoid any physical activity which requires you to lay flat on your back. This could make your blood pressure suddenly drop. 

  • Exercise in pregnancy should not involve a contact sport where you could receive impact to the abdomen (such as ice hockey or rugby). 

  • Avoid activities with jerky movements (like skating or horse-riding). 

Exercise Tips for Pregnant Women

For the best way to safely exercise in pregnancy; the medical advice is to continue to exercise at a level that you were comfortable with pre-pregnancy (whilst avoiding the activities listed above) [3]. You should still be able to have some sort of a conversation with a friend whilst you exercise; you should not be overly breathless. If you were not physically active before your pregnancy then you should speak to your own doctor or midwife about how you can gently introduce exercise in pregnancy. Here are some more recommendations for how to safely exercise when you are pregnant. 

  • Make sure you warm-up before you begin exercising. You also need to cool down afterwards.


  • If you are having a tired day then allow yourself to rest. Remember that your body is growing a whole new human. The miracle of life can be hard work for our bodies. Listen to your body and be gentle with yourself. Rest when you need to rest.  During exercise in pregnancy; slow down or stop if you feel you need to. 


  • Make sure that you drink plenty of water. Being well-hydrated is particularly important when you are pregnant. 


  • Many pregnant ladies find that a little and often works well for staying physically active. For example, you could plan a daily 30-minute physical activity to begin with and see how that feels. 


  • Swimming can be a really enjoyable physical activity during pregnancy. The warm water can be very relaxing. The water will also support your increased weight; helping you to feel more agile when pregnant. You may like to try an aqua swimming class specifically aimed at pregnant ladies. This can be a great way to make friends as well as keeping fit! 


  • Exercises which strengthen your abdominal muscles can help with back pain in pregnancy. This is because the hollow in your lower back can increase in size when you are expecting; this can put extra pressure on your back.  


  • You may also like to include pelvic floor exercises within your daily exercise schedule. When you are pregnant and during birth, your pelvic floor is under a lot more strain compared to pre-pregnancy. This can cause ‘stress incontinence’ which is where you leak urine when you sneeze, cough or strain. Daily pelvic floor exercises really can make a big difference with this.  

Keeping fit and active in pregnancy truly can help you to have a healthy, happy pregnancy and a positive birth experience. You absolutely can start slowly and gently; at a pace which is just right for you. Remember that any physical activity is better that none and every day of exercising makes a difference to your health and wellbeing. 

May exercise in pregnancy bring you energy, joy and an increased physical wellbeing. 

References

[1] American College of Obstetricians and Gynaecologists (ACOG), accessed via: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

[2] Goławski K, Wojtyła C. Impact of Physical Activity of Pregnant Women on Obstetric Outcomes. International Journal of Environmental Research and Public Health. 2022; 19(19):12541. https://doi.org/10.3390/ijerph191912541

[3] NHS guidance on Exercise in Pregnancy, accessed via: 

https://www.nhs.uk/pregnancy/keeping-well/exercise/

 

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