Exercising while pregnant

This article may help answer:

Is it safe to exercise while pregnant?

Which exercises should I do while pregnant?

How do I start exercising while pregnant?

How long can I carry on exercising during pregnancy?

Do you want a treatment that can help give you an energy boost, improve your mood, ease back pain, constipation, bloating and swelling, and also assists with sleep?

No, it’s not a wonder drug. The simple truth is that 30 minutes of moderate-intensity exercise on most days can help achieve all those things. Plus, it will improve your muscle tone and help set you up to get back to your pre-pregnancy weight after your baby is born.

Find out more:

Is exercising while pregnant safe?

Although gymnastics, heavy weights and skiing are out for a while, it is usually safe to keep active throughout your pregnancy. All the same, it is best to ask your doctor before you get going.

Don’t overdo it and listen to your body. Take a break if you are not feeling well or have a fever. It is fine to miss a day or two if you just don’t feel up to it.

Stop exercising and speak to you doctor if you feel faint or unwell during or after exercising or experience vaginal bleeding, fluid leakage, pain, difficulty walking or abdominal cramps.

Set up a routine?


Healthy food for pre pregnancy diet

Aim for at least 30 minutes of exercise on most, if not all, days of the week. You may find it easier to stick to your plan if you set up a routine. An exercise buddy could help to keep you motivated. Otherwise, why not try an app to track your progress.

Which exercises to choose

Swimming can be a great way to exercise while pregnant. You will feel wonderfully light in the water as your buoyancy takes pressure off your belly, joints and spine. Many public pools have a walking lane, which is ideal, as is low-intensity water aerobics.


Walking is another popular choice as it’s convenient, free and relaxing. You know you are doing it just right if you have enough breath in reserve to chat with your exercise buddy, but not quite enough to sing your favourite song out loud. Other options include guided Pilates or yoga. Take care not to lie on your back as the weight of your baby can slow the return of blood to your heart. Your instructor will be able to help you modify the exercises for pregnancy. Prevent boredom from setting in by mixing it up, with different exercises on different days.

How to start

If you’re not used to exercising but have been cleared by your doctor, try starting with low-intensity swimming or walking. Aim for 30 minutes a day, but maybe break it up – 15 minutes in the morning and 15 minutes in the afternoon.

Don’t do too much. You should not build up a heavy sweat or become so breathless that you can’t talk normally.

Don’t forget your pelvic floor

As your pregnancy progresses, your pelvic floor muscles will be under strain so it’s important to do some exercises to support them. Ask your doctor or physiotherapist to explain what to do or see here for a guide.

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