The 6 best sports for pregnancy
Emily Cater
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If you're the active type and love to keep fit, you might be wondering what the best types of pregnancy sport are for when you're expecting. We've rounded up a list of the best sports for pregnant women, as well as outlining what's not safe to do.
Can I continue to do sport while pregnant?
Absolutely! It's important to remain as fit and healthy as possible during your pregnancy, for both yourself and your baby.
At the same time though, it's also important to stay safe and not over-exhaust yourself by doing too much.
The NHS recommends that you continue with your normal, daily physical activity, for as long as you feel able to, although be sure to avoid any contact sports where your belly could get hit, or sports where you might fall.
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The NHS advises caution if you're taking up a new sport or exercise for the first time while pregnant, particularly if you weren't very active prior to pregnancy. When in doubt, you can always check with your midwife.
The benefits of sports during pregnancy
According to the NHS, the more fit and active you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain.
Improved muscle strength and tone will also make it easier for you to cope with labour. It'll also help with getting back into shape after the birth.
There's even some evidence to suggest that active women are less likely to experience problems in later pregnancy and labour.
In addition to this, doing sports while pregnant can help increase your energy levels, and lift your mood. Some sports, like yoga and pilates, can even be quite relaxing for both you and baby.
Midwife Clare Herbert agrees:
'Exercise during pregnancy has many benefits, not just to help keep you physically fit, but is likely to have a positive effect on your mental well being and is likely to help improve your sleep. Exercise, does not have to be strenuous for you to feel the benefits, a gentle swim or a pregnancy yoga class will do the trick!'
1. Walking
Walking is one of the easiest forms of exercise when you're pregnant, and a great way to keep fit and healthy.
The NHS suggests that even just 30 minutes of walking a day can be enough, but if you're heavily pregnant, or not very active in general, just do what you can.
If you usually drive, see if you can park a bit further from your destination to get a few extra steps in. If you use the bus, try getting off a stop earlier. Tiny changes like these can make a big difference to how much you walk overall.
If you're working, a daily walk on your lunchbreak can be a great way to shake off the morning and get energised for the afternoon. Or see if there are any nature trails near you, to make the experience more enjoyable.
A good podcast or upbeat music on your phone can make all the difference! It's wise to invest in a good pair of supportive walking trainers for this, too.
2. Swimming
Swimming is a great all-round sport that can be enjoyed whether you are expecting or not. It helps to improve your breathing (great for childbirth!) as well as strengthen your muscles.
When you're pregnant, swimming is a particularly comfortable sport to try since the water will support your increased weight, taking the pressure off your joints and back.
Many pools even offer aquanatal classes with a qualified instructor which can be great fun. It's also a good way of meeting other mums-to-be.
Be sure to choose a comfortable swimsuit or bikini that isn't too tight, allowing freedom of movement for your increased weight. Maternity swimsuits often also have extra support for your growing boobs. Jojo Maman Bebe has a great range of swimsuits for pregnancy, see more details here.
3. Yoga
Yoga is a fantastic sport to do while pregnant, since like swimming, it helps strengthen and tone muscles without putting added pressure on your ligaments. It also helps teach breathing techniques which will come in handy during labour.
Yoga can also be really relaxing, especially the meditative elements, which can help you to sleep better.
If you're attending a yoga class, be sure to tell your instructor you are pregnant so they can adapt certain positions and stretches to those that are safer and more comfortable.
You could try finding a local yoga class specific for pregnancy, which involves focusing on simple stretches and breathing exercises.
Anyone of any shape or size can try this, but if you've never done yoga before and are in your first trimester, be sure to discuss with your GP or midwife first.
A yoga ball is useful for both exercising and can also be used as part of the birthing process. See more details here at Amazon.
4. Pilates
Similar to yoga, pilates is a great exercise for strengthening your muscles and toning the body, as well as helping control your breathing.
You could try a pilates class specific to pregnancy, which would focus on relaxing your muscles and strengthening your pelvic floor in preparation for giving birth.
If going to a regular pilates class, just be sure to tell your instructor you're pregnant so they can adapt certain stretches for you.
As with yoga, if you're in your first trimester or have never done pilates before, speak to your GP or midwife before trying it.
5. Dancing and aerobics
If you like cardio-based sports that get the body moving, dancing or aerobics classes are great for keeping fit and healthy during your pregnancy.
Dancing and aerobics will get your heart pumping, your muscles toned, and help maintain your overall fitness throughout pregnancy. Be sure to avoid jumping or high kicks though.
The NHS advises: if you're about to start an aerobic sports programme like dancing, tell your instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, three times a week.
You can then gradually increase this to daily 30-minute sessions once your body is more used to it.
6. Jogging
If you were a keen runner before you were pregnant, there's no reason you can't continue to jog while you're pregnant, although you might want to adjust your routine slightly.
This could mean running more slowly than before, or for a shorter period of time, as you don't want to over-exert yourself. Be sure to have the right kit too, including a supportive pair of running trainers.
If you didn't run or jog prior to your pregnancy, it is best not to start a strenuous running programme during this time. As with any sport during pregnancy, if in doubt, do discuss with your GP or midwife.
Pregnancy sports to avoid
There are several sports the NHS advises to avoid completely, or practice with extreme caution. These include activities which may cause you to fall, like:
- horseriding
- skiing or snowboarding
- climbing
- cycling
- gymnastics
- hockey
You should also avoid any contact sports where you or your baby could get hit, which include:
- kickboxing
- judo
- squash
- tennis
There are other activities which you should steer clear of while pregnant too, like scuba diving - because your baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream).
Avoid hiking or exercising 2,500m above sea level – this is because you and your baby are at risk of altitude sickness.
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 sport for you is key.
Here's what Tommy's (the UK's largest charity funding research into the causes of miscarriage, stillbirth and premature) 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 sports, 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.'
Top tips for doing sport while pregnant
- Try to keep active on a daily basis, even if this is just 30 minutes of walking.
- Always warm up before exercising, and cool down afterwards.
- Avoid strenuous exercise in hot weather.
- Always carry a bottle of water with you when doing sport.
- 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. That way, they can adapt any exercises for you.
- Try and regulate your breathing as best you can. You should be able to hold a conversation while doing sport, if you can't as you are breathless, you're probably overdoing it.
- If you feel uncomfortable, or as if something's not quite right, always listen to your body and stop when you need to.
Find a local antenatal sports class near you to work out with other mums-to-be.
Which sports 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.
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