Pregnancy Exercise: Safe Ways to Stay Active

Published by Lizzie Thornton

Exercise during pregnancy benefits both mother and baby. This comprehensive guide provides safe exercise recommendations, modifications for each trimester, and expert advice for staying active throughout pregnancy.

Benefits of pregnancy exercise

For mother

  • Easier pregnancy
  • Better mood and energy
  • Improved sleep
  • Reduced back pain
  • Better posture
  • Easier labor and delivery
  • Faster postpartum recovery
  • Reduced risk of gestational diabetes
  • Lower risk of pre-eclampsia
  • Healthy weight gain

For baby

  • Healthy birth weight
  • Improved brain development
  • Reduced stress
  • Better cardiovascular health

General guidelines

How much exercise?

  • 150 minutes moderate activity weekly
  • Spread throughout week
  • Can be 30 mins, 5 days
  • Or shorter sessions
  • Some activity better than none

Intensity

  • Moderate intensity
  • Can talk but not sing
  • Slightly breathless
  • Not exhausted
  • Listen to your body

Safety principles

  • Stay hydrated
  • Avoid overheating
  • Wear supportive clothing
  • Good footwear
  • Warm up and cool down
  • Don't exercise to exhaustion

Safe exercises during pregnancy

Walking

  • Excellent throughout pregnancy
  • Low impact
  • Easy to do
  • Can adjust pace
  • No equipment needed
  • Safe for beginners

Swimming and water aerobics

  • Ideal pregnancy exercise
  • Supports body weight
  • No overheating risk
  • Full body workout
  • Reduces swelling
  • Comfortable

Pregnancy yoga

  • Improves flexibility
  • Reduces stress
  • Breathing practice
  • Prepares for labor
  • Specialized classes available
  • Avoid hot yoga

Pregnancy Pilates

  • Strengthens core
  • Improves posture
  • Pelvic floor focus
  • Controlled movements
  • Specialized classes best

Stationary cycling

  • Low impact
  • Cardiovascular fitness
  • No fall risk
  • Can adjust intensity
  • Comfortable position

Exercises to avoid

Unsafe activities

  • Contact sports
  • Activities with fall risk
  • Scuba diving
  • Hot yoga or Bikram
  • Exercise at high altitude (if not acclimatized)
  • Lying flat on back (after 16 weeks)
  • Heavy weights
  • Intense abdominal work

Exercise by trimester

First trimester (weeks 1-12)

What's happening

  • Fatigue common
  • Nausea possible
  • Hormonal changes
  • Body adjusting

Exercise tips

  • Continue usual activities if comfortable
  • Reduce intensity if needed
  • Rest when tired
  • Stay hydrated
  • Listen to body
  • Start pelvic floor exercises

Second trimester (weeks 13-26)

What's happening

  • Energy often returns
  • Bump growing
  • Balance changing
  • Ligaments loosening

Exercise tips

  • Good time to exercise
  • Modify as bump grows
  • Avoid lying flat on back
  • Be careful with balance
  • Support growing bump
  • Continue pelvic floor exercises

Third trimester (weeks 27-40)

What's happening

  • Bump large
  • Balance affected
  • May feel tired again
  • Preparing for birth

Exercise tips

  • Continue exercising
  • Reduce intensity if needed
  • Focus on posture
  • Pelvic floor exercises crucial
  • Gentle stretching
  • Walking excellent
  • Rest when needed

Specific exercises

Pelvic floor exercises

  • Essential throughout pregnancy
  • Slow and quick squeezes
  • 10 reps, 3 times daily
  • Prepares for birth
  • Aids recovery

Pelvic tilts

  1. On hands and knees
  2. Arch back gently (cat)
  3. Flatten back (cow)
  4. 10 reps
  5. Relieves back pain
  6. Safe throughout pregnancy

Squats

  1. Feet hip-width apart
  2. Lower as comfortable
  3. Keep knees over toes
  4. 10-15 reps
  5. Strengthens legs
  6. Prepares for labor

Side-lying leg lifts

  1. Lie on side
  2. Lift top leg
  3. 10-15 reps each side
  4. Strengthens hips
  5. Safe position

Wall press-ups

  1. Hands on wall
  2. Lean in and push back
  3. 10-15 reps
  4. Upper body strength
  5. Safe alternative to floor press-ups

Managing common problems

Back pain

  • Pelvic tilts
  • Swimming
  • Good posture
  • Supportive shoes
  • Pregnancy support belt
  • Gentle stretching

Pelvic girdle pain

  • Avoid asymmetrical activities
  • Keep knees together
  • Pelvic floor exercises
  • Support belt
  • See physiotherapist

Diastasis recti

  • Avoid traditional crunches
  • Modified core work
  • Pelvic floor focus
  • Proper technique important
  • Seek specialist advice

When to stop exercising

Warning signs

  • Vaginal bleeding
  • Fluid leaking
  • Regular contractions
  • Chest pain
  • Severe breathlessness
  • Dizziness or faintness
  • Headache
  • Calf pain or swelling
  • Reduced fetal movement

Action to take

  • Stop exercising immediately
  • Contact midwife or doctor
  • Don't resume until cleared
  • Seek medical advice

Starting exercise in pregnancy

If not previously active

  • Start gently
  • Walking ideal
  • Build up gradually
  • 10-15 minutes initially
  • Increase slowly
  • Join pregnancy classes
  • Get professional guidance

If previously active

  • Can continue most activities
  • Modify as needed
  • Reduce intensity
  • Avoid high-risk activities
  • Listen to body
  • Adjust as pregnancy progresses

Posture and body mechanics

Good posture

  • Stand tall
  • Shoulders back
  • Avoid arching back
  • Engage core gently
  • Distribute weight evenly

Safe lifting

  • Bend knees, not back
  • Keep load close
  • Avoid twisting
  • Ask for help
  • Avoid heavy lifting

Preparing for labor

Beneficial exercises

  • Pelvic floor exercises
  • Squats
  • Pelvic tilts
  • Birth ball exercises
  • Walking
  • Breathing exercises

The role of physiotherapy

Elderly Rehabilitation & Exercise provides specialist women's health physiotherapy including:

  • Pregnancy exercise guidance
  • Pelvic floor assessment and training
  • Treatment for pregnancy-related pain
  • Posture advice
  • Birth preparation
  • Individualized programmes
  • Safe exercise prescription
  • Ongoing support

The bottom line

Safe pregnancy exercise requires:

  • Regular moderate activity
  • Appropriate exercises
  • Modifications as pregnancy progresses
  • Listening to your body
  • Staying hydrated
  • Avoiding risky activities
  • Pelvic floor exercises daily
  • Professional guidance when needed
  • Stopping if warning signs

Exercise during pregnancy is safe and beneficial for most women. With appropriate activities and sensible precautions, you can stay active, feel better, and prepare your body for birth and recovery.

Need pregnancy exercise guidance?

Our specialist physiotherapy service provides expert advice on safe exercise during pregnancy. We help you stay active, manage discomfort, and prepare for birth with personalized programmes.

Get in touch Learn about Elderly Rehabilitation & Exercise

Lizzie Thornton, Specialist Community Physiotherapist

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in women's health and pregnancy care. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides physiotherapy across Staffordshire Moorlands and Cheshire East.

View Lizzie's profile