Pregnancy and Exercise: Tips for Staying Active and Healthy

Many women wonder whether it’s safe to exercise during pregnancy. The good news is: yes, it is! In fact, for most healthy pregnant women, regular exercise is encouraged throughout pregnancy. With the right modifications and progressions, exercise provides incredible health benefits for both mom and baby.

Why exercise during pregnancy?

Staying active can:

• Boost energy levels and mood

• Reduce back pain and muscle aches

• Improve circulation and sleep

• Support healthy weight gain

• Lower the risk of gestational diabetes and hypertension

• Prepare your body for labor and recovery

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How often should you exercise?

Exercise should be regular and spread across the week. You can:

• Accumulate activity in shorter bouts (e.g. 2–3 sessions of 15 minutes), or

• Do one continuous session if that suits you better.

Every workout should start with a 10-minute warm-up of light physical activity and stretching, and finish with a 10-minute cool-down to safely bring your body back to rest.

What types of exercise are recommended?

1. Resistance Training

Lifting weights doesn’t have to stop just because you’re pregnant! Continue strength training with suitable adjustments to your routine. Focus on good form, lighter loads if needed, and avoid breath-holding.

2. Kegel Exercises

Kegels strengthen your pelvic floor muscles, helping to reduce the risk of incontinence (bladder issues) during and after pregnancy.

• Start by gently squeezing and relaxing the muscles in your pelvic and genital area.

• In the beginning, hold for 1–2 seconds. Over time, increase to 10 seconds.

• Practice in different positions — lying down, sitting, or standing.

• Aim to do these daily!

3. Safe Cardio Options

Walking, stationary cycling, swimming, and low-impact aerobics are excellent choices.

Special Considerations During Pregnancy

While exercise is safe for most women, a few important guidelines should be kept in mind:

• Avoid lying on your back after week 16 — this can interfere with blood flow and cardiac output.

• Energy needs increase by ~300 kcal per day — fuel your body with healthy foods, especially if you’re exercising.

• Stay cool and hydrated — avoid hot, humid conditions; wear light clothing and drink water regularly.

• If you have diabetes or hypertension, consult your doctor before starting or adjusting your exercise plan.

• Avoid:

  • The Valsalva maneuver (holding your breath during exertion)

  • Long periods of motionless standing

  • Isometric (static) contractions

  • Scuba diving

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Key Takeaway

Pregnancy is not a time to stop moving — it’s a time to move smarter! With the right guidance, exercise can help you feel stronger, healthier, and more prepared for birth and recovery.

👉 Our biokineticists can help you design a safe, effective, and individualized exercise programme to support you throughout your pregnancy.