Exercise and Fitness During Pregnancy: What’s Safe and Effective?
Pregnancy is an incredible journey, but it can also come with its own set of physical challenges. While many women experience changes in their bodies that make exercise feel daunting, staying active during pregnancy is one of the best things you can do for both your health and the health of your baby. As pelvic health physiotherapists, we’re often asked, “What exercise is safe during pregnancy?”. The good news is that, with the right precautions, many forms of exercise can be beneficial during pregnancy, supporting everything from your cardiovascular health to your mental well-being.
In this blog, we’ll walk you through what’s safe, what to avoid, and the importance of staying fit during pregnancy, with a focus on maintaining a healthy lifestyle for you and your baby.
Why Stay Active During Pregnancy?
Staying physically active during pregnancy offers numerous benefits that contribute to both maternal and fetal health. Research consistently shows that moderate exercise improves overall pregnancy outcomes, such as reducing the risk of gestational diabetes, preeclampsia and excessive weight gain. It also helps to reduce the incidence of common pregnancy complaints such as lower back pain, pelvic pain and fatigue.
The benefits extend to emotional well-being as well. Regular physical activity has been shown to reduce symptoms of depression and anxiety during pregnancy, promoting better sleep and overall mood. Furthermore, exercise improves circulation and can help alleviate swelling in the legs and feet, a common issue in later stages of pregnancy.
General Guidelines for Exercise During Pregnancy
Before jumping into specific exercises, it’s important to understand the basic safety principles when exercising during pregnancy:
1. Consult Your Healthcare Provider
Before you start an exercise program in pregnancy, speak with your doctor or midwife to make sure that you do not have any health issues that may prevent you from participating in regular exercise during your pregnancy. (e.g., high blood pressure, preeclampsia, or risk of preterm labor).
2. Start Slow and Build Gradually
If you were previously inactive, start with light, low-impact activities and build up your activity to a moderate level of exercise. If you were already exercising before pregnancy, you can typically continue with moderate activity, adjusting for comfort and fatigue.
3. Focus on Low-Impact Activities:
During pregnancy, take care with high-impact weight-bearing exercise and activities involving frequent changes in direction (i.e. court sports) due to increased risk of falls and injury to your joints.
4. Stay Hydrated and Avoid Overheating
Your body temperature rises more quickly during pregnancy, so it’s important to avoid exercises that may overheat you. Drink plenty of water, wear breathable clothing, and avoid exercising in hot, humid environments.
5. Listen to Your Body
Pregnancy is a time of major physical changes, and your body will tell you when you’ve reached your limit. Avoid exercising to the point of exhaustion. If you feel dizzy, short of breath, or experience any pain or discomfort, stop exercising and seek advice from your healthcare provider.
Safe and Effective Exercise Options During Pregnancy
Walking
Walking is one of the safest and easiest forms of exercise for pregnant women. It’s a low-impact activity that can be done at your own pace, and it helps improve circulation, boost mood, and reduce stress. Aim for 30 minutes most days of the week, whether it’s a brisk walk around the block or a stroll in the park.
Improves cardiovascular health
Supports weight management
Reduces swelling and fatigue
Prenatal Aquatic Classes and swimming
Water-based exercises are gentle on the joints while providing excellent full-body conditioning. Swimming and water aerobics can help alleviate pressure on your spine and joints, especially during later stages of pregnancy when you may be carrying extra weight.
Eases back and joint pain
Relieves swelling and discomfort
Improves cardiovascular health and muscle tone
Prenatal aquatic classes also reduce pregnancy-related swelling in the legs and assist lymphatic drainage
Prenatal Pilates
Pilates is another excellent option for pregnancy, as it emphasises core strength, posture, strength and pelvic alignment. The focus on breathing and controlled movements can also help manage stress and anxiety.
Strengthens the core and pelvic floor
Promotes good posture and body awareness
Alleviates back and pelvic discomfort
Prenatal Yoga
Prenatal yoga is specifically designed to help pregnant women with flexibility, balance, and strength while addressing the unique physical and emotional challenges of pregnancy. Many poses focus on strengthening the pelvic floor, improving posture, and relieving tension in areas commonly affected by pregnancy, such as the lower back and hips.
Reduces back and pelvic pain
Improves flexibility and balance
Helps prepare the body for labor and delivery
Strength Training
Strength training is safe during pregnancy as long as you avoid heavy lifting and focus on using lighter weights or resistance bands. If you were lifting heavy weights prior to pregnancy, it is important to ask your healthcare provider whether you will need to reduce this and how.
Improves strength and supports weight of growing baby
Prevents back and joint pain
Increases energy levels and stamina
Consider joining our online prenatal program which is designed to guide you safely through your pregnancy.
What to Avoid During Pregnancy
While most forms of exercise are safe, there are certain activities that should be avoided due to the increased risk of injury or complications:
High-Risk Sports
Avoid activities such as contact sports (e.g. soccer, basketball), gymnastics, or any exercise with a high risk of falling (e.g. skiing, horseback riding).
Hot Yoga or Hot Pilates
Avoid any exercise performed in hot environments that can cause your body temperature to rise too much.
Lying Flat on Your Back
After the first trimester, avoid exercises that require you to lie flat on your back for prolonged periods, as this can interfere with blood flow to the uterus and cause dizziness or nausea.
High-Intensity Interval Training (HIIT)
While moderate-intensity exercise is generally safe, very high-intensity workouts should only be engaged in if you were previously doing this regularly and are feeling okay to do so. The important this is to listen to your body and make sure to ask your healthcare provider if this is appropriate for you.
Conclusion
Exercise during pregnancy is not only safe but highly beneficial for both mother and baby, as long as it is approached mindfully and with proper guidance. By choosing an appropriate combination of strength and aerobic exercises you can stay fit and strong, manage or relieve common pregnancy discomforts, and prepare your body for labor and recovery. As always, consult with your healthcare provider before starting any exercise program, and listen to your body.
Staying active during pregnancy can help ensure a healthier pregnancy and a smoother postpartum recovery. So, lace up your sneakers, grab your water bottle, and start moving—your body (and your baby) will thank you!
References:
The Royal Australian New Zealand College of Obstetricians and Gynaecologists (RANZCOG). Exercise During Pregnancy. 2016. Report No: C-Obs-62. https://ranzcog.edu.au (Accessed Jan 2025).
Mottola, M. F., & Artal, R. (2016). Exercise in pregnancy: Past, present, and future. The Physician and Sportsmedicine, 44(3), 264-272.
ACOG Committee Opinion No. 804. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. American College of Obstetricians and Gynecologists.
Downs, D. S., & Chasan-Taber, L. (2013). Physical activity during pregnancy: Prevalence, pattern, and influences on maternal health. Journal of Women’s Health, 22(4), 1000-1007.
Gesta, S., & Lizarbe, C. (2020). Yoga and exercise during pregnancy: A review of benefits and risks. American Journal of Lifestyle Medicine, 14(2), 138-146.
ACOG (2020). Exercise during pregnancy. www.acog.org