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After the good news, lots of women wonder: do I now have to forget about the gym, running, my favourite workout? And there’s probably already someone around you saying, a little anxiously, “sit down, don’t strain yourself”.
Here’s a pleasant surprise: in a pregnancy without complications, exercise isn’t just allowed – it’s recommended. The NHS says quite clearly that exercise is safe for you and your baby. The real question is what and how much.
Why move at all?
According to ACOG and the NHS, regular moderate exercise can:
- ease back pain and constipation;
- help with healthy weight gain;
- lower the risk of gestational diabetes (raised blood sugar that appears during pregnancy) and pre-eclampsia (a condition with high blood pressure in the second half of pregnancy);
- improve sleep and mood.
How much exercise is “enough”?
ACOG gives a guide of 150 minutes of moderate activity a week in a pregnancy without complications. For example, 30 minutes five days a week – or even shorter 10-minute walks several times a day.
“Moderate” means your heart beats faster and you may sweat a little, but you can still hold a conversation.
The talk test: if during a walk you can chat with a friend but can’t sing a whole song – the pace is just right. Save the karaoke proof for the car. 🎶
Which activities are a good fit?
- Brisk walking – free, in the fresh air and on your own schedule.
- Swimming and aqua aerobics – the water carries some of your weight and is kind to your joints, especially later in pregnancy.
- An exercise bike – no risk of falling.
- Pregnancy yoga and Pilates – with an instructor who knows you’re pregnant.
If you haven’t been active until now, no problem. The NHS advises starting gently – even with 10 minutes a day – and not suddenly taking up something very intense, like running from scratch.
What’s better to skip?
- sports with a higher risk of falling – downhill skiing, horse riding, gymnastics, surfing;
- contact sports where you could be hit in the tummy;
- working out somewhere very hot and humid;
- after about week 16 – lying flat on your back for long periods, because the weight of the womb can make you feel dizzy.
Drink enough water and listen to your body. With some conditions – for example bleeding, anaemia or a previous premature birth – your doctor may advise differently. So talk to them about your plan right at the start.
When to stop and call your doctor
Stop exercising and contact your doctor if you notice bleeding or fluid leaking from the vagina, painful regular contractions, dizziness, chest pain, shortness of breath before you’ve even started, or pain and swelling in your calf. These are signals ACOG lists as a reason to get checked.
Pick a “walk of the day” – to the bakery, to the park, to the café for a little reward. The habit matters more than any record.
For the dads
The best motivation is company. An evening walk together means exercise for her, exercise for you and a relaxed chat without screens.
In short
You don’t have to be an athlete to benefit from exercise. Every walk, every swim and every stretch counts. Your body is doing something incredible and deserves gentle, active attention – and you’re perfectly able to give it. 🚶♀️
Sources: ACOG – Exercise During Pregnancy; NHS – Exercise in pregnancy; Systematic review – Physical, mental and occupational effects of exercise on pregnant women.
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