Should you exercise during pregnancy?

Last modified on Wednesday 9 December 2020

This page contains affiliate links, which means we may earn a small amount of money if a reader clicks through and makes a purchase. All our articles and reviews are written independently by the Netmums editorial team.

When you're pregnant, exercise can be the last thing you feel like doing. But antenatal exercise is not only great for your overall health and fitness, it can also help your labour and post-baby recovery, too. Find out what's safe, and what to avoid.

If you're battling morning sickness, heartburn or sheer exhaustion during pregnancy, going to the gym may be the last thing on your mind.

And even if your symptoms settle down, it can be hard to motivate yourself to go – just the thought of fitting into your workout gear can be enough to convince you not to bother!

However, in the same way that you're careful with what you eat and drink during pregnancy, the same care should be taken with exercise. But how much should you do? Could it harm your pregnancy? What if you've never exercised before?

Find out what is recommended, what's safe and what's not, right here ...

Is it safe to workout in pregnancy?

According to the NHS:

'The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain.

'It will also help you to cope with labour and get back into shape after the birth.'

Qualified prenatal fitness trainer and mum of two, Holly Hill, agrees:

'The right kind of exercise can not only increase your energy, improve your posture and help lift your mood, it will also promote muscle tone, strength and endurance, preparing your body for childbirth – it's not called labour for nothing!

'And, if you're in the habit of exercising before you have your baby, it makes it easier to return to exercise after, helping with your post-baby recovery, both physical and mental,' she says.

When should I start exercising during pregnancy?

If you were a gym bunny before getting pregnant, there's no reason not to carry on with your regime (provided you feel well enough to and have no pregnancy complications that say otherwise.)

Of course, if you've never exercised before, suddenly taking up running, Zumba or doing your first 10K isn't likely to be recommended by your midwife.

If you've felt unwell in your first trimester then just stay as active as you can - even an occasional walk is better than nothing.

When you start to feel better and those energy levels return, there's no reason you can't start exercising again later on in your pregnancy.

'Aim to do approximately 30 minutes of moderate exercise most days when you are pregnant, but if you can’t manage that then any amount is better that nothing,' says Holly.

'Make sure you listen to what your body is telling you and if you attend exercise classes, check that your instructor is fully qualified, knows you are pregnant and how many weeks pregnant you are,' she says.

And don't overdo it ...

'I also remind my clients to take it easy during exercise sessions because it can be easier to injure yourself,' adds Holly.

'Firstly because your centre of gravity changes and it can make finding your balance more tricky. But also because your ligaments are stretchier in pregnancy because of an increased level of the hormone relaxin, which helps prepare your body for childbirth.

'And be mindful that if you exercised before pregnancy then your regular routine will need to be modified as the pregnancy progresses,' she says.

Is it dangerous to exercise during pregnancy?

No. In fact, it can even be beneficial, explains the NHS:

'Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.'

However, don't overdo it.

'If you weren't active before you got pregnant, don't suddenly take up strenuous exercise,' says NHS advice.

Holly says:

'Just make sure that you don't suddenly start exercising at a different pace than before you were pregnant.

'For instance, if you already ran before getting pregnant, keep running if it feels comfortable. But I wouldn't advise suddenly taking up running, once you're pregnant. If you're not use to high-impact exercise, you could injure yourself.'

Top tips for exercising during pregnancy

These top tips from the NHS are worth reading before you plunge into any form of exercise with a bump in tow:

Don't exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.
As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.
If you start an aerobic exercise programme (such as running, swimming, cycling, walking or aerobics classes), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute sessions a week.
Always warm up before exercising, and cool down afterwards.
Try to keep active on a daily basis: half an hour of walking each day can be enough, but if you can't manage that, any amount is better than nothing.
Avoid any strenuous exercise in hot weather.
Drink plenty of water and other fluids.
If you go to exercise classes, make sure your teacher is properly qualified, and knows that you're pregnant as well as how many weeks pregnant you are.

Exercise that's safe to do during pregnancy

Walking

Although low-impact, walking can still get your heartbeat up, giving you a safe and effective workout.

Try to walk as much as you can to keep things moving.

Tommy's advises the following:

'If possible, make it part of your daily routine – the commute to work, the school run or a daily lunchtime walk, for example. A brisk, mile-long walk (1.6 kilometres) three times a week can help keep you feeling fit.'

Swimming

Swimming is a great way to stay fit during pregnancy as the water supports your body, taking the pressure of your joints and back while you exercise.

It's also great to do right through your pregnancy. Being in the pool is the one place where your bump won't feel quite so heavy and uncomfortable once you head into your third trimester. Bliss.

'It's important to find a swimming stroke that is comfortable for you,' explains Tommy's (the UK's largest charity funding research into the causes of miscarriage, stillbirth and premature) in its 'exercise during pregnancy' advice for parents-to-be.

Tommy's also offers these tips for safe swimming during pregnancy:

You may want to wear goggles so you can swim with your head down – this keeps your body straighter, which is better for your back.
Try to avoid making too many strong twisting movements, as these could overwork your deep tummy muscles or strain your ligaments.
Avoid the breast stroke as the kicking action (whip kick) can cause back pain if your spine is not aligned correctly. It can also be painful if you have symphysis pubis dysfunction (SPD), also known as pelvic girdle pain (PGP).

Tommy's also states that:

'Some women worry that the chemicals used to disinfect swimming pools could harm their baby, but there is no evidence to suggest that your baby could be at risk.'

Aerobics or dance

Aerobics and dance classes are a great way to exercise because they combine strength and cardio, giving you a full body workout to music.

'Make sure you tell the instructor you're pregnant, including how many weeks as she may be able to advise low-impact or gentler versions of some moves. For instance marching on the spot instead of jumping, as well as upright exercises rather than floor based,' says Holly.

Running

There's nothing to stop pregnant women from running, as long as you're comfortable doing it and you don't over-exert yourself.

'I encourage my clients to continue running if they were regular runners before,' says Holly.

'Often women are concerned that the impact of running could hurt their baby, but your baby is pretty isolated and protected inside you.

'However, because of the increased level of relaxin during pregnancy any impact related exercise leaves you at a greater risk of joint injury, so listen to your body and do what you feel comfortable with,' she says.

See more about how to run safely during pregnancy below.

Running during pregnancy: is it safe?

The general rule with running is that if you are used to running, ie you ran before you were pregnant, then it's safe to carry on.

However, this is assuming that:

you want to run
you feel well enough to run
you don't push yourself
make adjustments such as

In 2018, UK research (carried out by King's College London) looked into the effects of running in pregnancy, specifically whether it increases the risk of premature birth and low birthweight.

It looked at 1293 runners (some of whom ran during pregnancy and some who stopped) and concluded that:

running had no direct link to premature births
running had no direct link to low birthweight in babies.

However, the NHS added that:

'Although this study found that running during pregnancy wasn't associated with negative birth outcomes, it does not prove that any level of running is safe.

'It's advisable to consult your midwife or GP or first if you're considering an intensive running programme.'

Exercise to avoid during pregnancy

According to the NHS, mums-to-be should avoid:

'exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, as falls may risk damage to the baby.'

Your yoga or pilates instructor may also advise that you switch to a special pregnancy-focused class if you've never practised either before.

'It's a good idea not to take up anything new during pregnancy, unless it's specifically pregnancy-focused, such as pregnancy yoga or antenatal exercise classes, or the instructor has a good understanding of pregnancy and how to adapt it for your needs,' says Holly.

Can I exercise with PGP?

When you have Pelvic Girdle Pain (PGP) – also known as symphysis pubis dysfunction (SPD) – exercise can be beneficial. But finding the right exercise for you is key.

Here's what Tommy's advises:

'If you are referred to an obstetric physiotherapist, they are likely to advise you on exercises that strengthen your pelvis, stomach and back. You may also get a pelvic support belt to give more support in this area.'

In terms of doing exercise, it says:

'If you are able to, try different exercises until you find one that works for you.

'Some women report that cycling causes no pain while walking is very uncomfortable, others say that swimming or aquanatal exercises are fine but certain yoga positions make their symptoms worse.

'If swimming works for you, just avoid the breast stroke, as this is likely to cause you pain.'

Exercise that's specifically for pregnancy

These days most gyms will offer some classes that are specifically designed for pregnancy. If you're new to exercise or want something low-impact and pregnancy-friendly, then give one of these a go.

As well as getting fit, they're also a good way to meet local mums-to-be!

Pregnancy yoga

What it is: Pregnancy yoga is a gentle exercise that anyone can do, no matter what your shape or size. It involves learning simple stretching exercises and breathing techniques. Check with your GP or midwife before taking a class if you're in your first trimester and haven't done yoga before.

How it helps: The gentle stretching doesn't put any undue pressure on your already stretched ligaments and the breathing exercises will stand you in good stead for labour. The relaxation element will also help you sleep.

Find a pregnancy yoga class in your area

Antenatal aerobics

What it is: Similar to a normal aerobics class, but low-impact - so no high-kicks and jumps. It's aimed at maintaining your fitness during pregnancy, rather than improving it.

How it helps: Pregnancy aerobics gets your heart pumping, tones your muscles and can help relieve aches and pains. It's also a good postnatal exercise and it will be easier to pick up after giving birth if you're already familiar with the basic moves.

Find an antenatal aerobics class in your area

Pregnancy pilates

What it is: Similar to pregnancy yoga in that it involves lots of stretching and relaxing breathing techniques. If you've not done pilates before and you're in your first trimester, check with your GP or midwife before taking a class.

How it helps: Pregnancy pilates focus' on relaxing your muscles and strengthening your pelvic floor to prepare your body for giving birth.

Find a pregnancy pilates class in your area

Pregnancy yoga

What it is: The classes aim to give you a general sense of well-being and an increase in confidence as you approach your due date. All the exercises are gentle, safe and easy to follow, and are suitable for any stage of pregnancy.

A typical class might consist of yoga, breathing and relaxation. It will also include some work on positions and breathing for labour.

How it helps: You will learn how to use breathing and relaxation to relieve stress, and to reduce the strains of pregnancy by improving your posture and circulation.

Find an Active Birth class in your area

Aquanatal

What it is: Think a mixture between aerobics and synchronised swimming. Aquanatal is great during any stage of pregnancy and it's the perfect postnatal exercise too.

How it helps: The water supports your body and frees you from the extra weight you've been lugging around all day, while the water resistance helps to tone your muscles. It gets your heart pumping, which helps to strengthen your heart and lungs.

Find an Aquanatal class in your area

The must-do exercise during pregnancy

'If you're pregnant or planning to get pregnant, you can start doing pelvic floor exercises straight away,' says NHS advice.

'The exercises will lower your risk of experiencing incontinence after having your baby,' it says.

'The one exercise every mum-to-be needs to be doing is her pelvic floor,' says Holly.

'I tell all my mums-to-be to do this as often as they can. Aim for daily initially, squeezing the muscles 10-15 times in a row. Every week you should be able to add more squeezes but remember not to over do it and rest between sets. After a few months you will really start to notice your hard work paying off. But remember to keep doing them to maintain that strength.'

Find out how to do your pelvic floor exercises here.

What exercise did you do during pregnancy? Let us know in our chat forum. Or, join in the chat with other mums-to-be in the thread below.