Can I exercise while I’m pregnant?

exercise while pregnant

Exercise is extremely important during  pregnancy. From the earliest stages, I encourage women to prioritise exercise as a key component of their antenatal care journey. It gives you more energy, helps with mental health and overall sense of wellbeing, it helps to manage weight and builds abdominal, back and pelvic floor strength.



Energy levels in the first trimester are often low. The hormones of pregnancy that the placenta produces can leave women feeling extremely tired. However, once energy levels return, it’s important to start incorporating exercise into daily routines.

When it comes to exercise during pregnancy, safety is important. I advise expectant mothers to steer clear of activities that pose a risk of abdominal trauma, particularly as the uterus and baby begin to protrude from the pelvis around 14 weeks. The biggest thing about exercise is you wanna potentially avoid any trauma to the abdomen.

While certain activities like hockey, horse riding, or skiing should be avoided, there are plenty of safe alternatives that provide numerous benefits.

Exercise during pregnancy offers a multitude of advantages, both physical and mental.

Exercise is highly beneficial. It supports mental health, helps manage weight gain, and controls blood sugar levels during pregnancy.

My message to expectant mothers is clear: continue doing what you’re comfortable with. Whether it’s a brisk walk, a gym workout, prenatal yoga, or swimming, staying active contributes to a healthier pregnancy.

The biggest thing is just listen to your body. If something doesn’t feel right or if you’re experiencing discomfort, it’s important to adjust accordingly. While aiming for at least 30 minutes of exercise per day is ideal, it’s equally important to be mindful of intensity and impact. Activities like yoga and pilates are fantastic options, providing gentle yet effective workouts for expectant mothers.

Avoid doing exercise on your back after about 14 weeks, so no crunches, and then no really heavy lifting, to protect your pelvic floor. However, I like to reassure women that engaging in aerobic exercises throughout pregnancy is highly recommended, as it contributes to overall fitness and positively impacts delivery outcomes.

The fitter you are in your pregnancy, the fitter you are for your delivery. By prioritising exercise and listening to their bodies, women can navigate their pregnancy journey with confidence and ease, laying the foundation for a healthier, happier transition into motherhood.

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