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Exercise During Pregnancy: 8 Helpful Tips

last year6 min read
Last updated: Jan 28 2023

Why should you exercise? Well, not only can exercise during pregnancy speed up labor, it can also improve your postnatal recovery (yes please!).

Exercise During Pregnancy

You simply don’t know tiredness until you know pregnancy tiredness.

It can really sneak up on you and see you nodding off during the six o’clock news for months.











For that reason, it can be really tricky to motivate yourself to exercise during pregnancy, whether that’s walking the dog, jogging, or carrying on with Pilates.

But there’s no denying that the physical and mental health benefits of exercise don’t stop once you get pregnant.

So why not try to combat some of your pregnancy symptoms by getting your body moving?

When it comes to the rules, the UK Department of Health recommends pregnant women get around 150 minutes of moderate intensity exercise per week ‒ so you’re probably good to go, but always check in with your healthcare provider first.

So let’s explore the ins and outs of exercise during pregnancy.

In this article: 📝

  • 8 tips on exercise during pregnancy
  • What month should a pregnant woman start exercise?
  • What exercise is okay when pregnant?
  • What exercises should you avoid when pregnant?

8 tips on exercise during pregnancy

So why should you exercise during pregnancy?

Well, not only can exercise during pregnancy speed up labor and improve your postnatal recovery (yes please!), it can also reduce your risk of gestational diabetes and hypertensive disorders.

But despite the glowing review it’s not always easy to know what’s safe, and what isn’t, so here are my top tips.

1. Understand the language

What does moderate intensity actually mean?

Well, it varies from person to person, and you can use the Talk Test to be sure.

Whilst exercising at a moderate intensity you should still be able to talk throughout, so try to hold a conversation while you’re next lunging in your living room.

Another surefire way to tell is to imagine an effort scale from 1-10 (1 is you sat on the sofa watching Netflix, and 10 is you at the end of a marathon).

Aim for an effort level of around 6, and try not to go above 8.

2. Make it manageable

150 minutes might seem like a lot, but it doesn’t have to be all at once ‒ break it down into much smaller chunks!

This might look like a 30 minute walk each weekday but can also be built up of 10-minute activity chunks.

If you’re new to exercise, try to start with 15-minute bursts and gradually build up.

3. Don’t bump the bump

This one might seem obvious, but try to avoid exercise that risks hitting your bump.

This means saying goodbye to contact sports like football, or exercise that is particularly unstable.

Instead, try non-contact sports like swimming, running, or jogging.

4. Avoid lying flat on your back

From around week 14 of pregnancy it isn’t recommended to lie flat on your back for long periods of time.

This is because baby’s positioning and weight can then affect their flow of blood and oxygen ‒ it can leave you feeling dizzy, clammy and short of breath, too.

Instead, aim for positions such as side-lying, four-point kneeling, or standing.

5. Make it functional

Pregnancy is the longest marathon you’ll ever run, and labour is the most intense marathon you’ll ever run, so aim to train for the marathon of motherhood.

Buggies, car seats, changing bags…they’re all heavy, so let’s make sure we’re strong and capable for what’s to come.

Try out squats, lunges, and deadlifts.

6. Prioritise your posture

Did you know that during pregnancy your posture is changing incrementally each day?

The weight of your bump can make it more likely that your pelvis tilts forward and deepens the curve in your lower back.

This can lead to pregnancy-related lower back pain (thought to affect around 50% of pregnant women!).

Prenatal pilates can really help to manage this change and bring awareness to a more neutral posture.

7. Lift, lift, lift

Pregnancy is the time most women remember they have a pelvic floor.

It’s thought that around 63% of pregnant women suffer from stress incontinence (but the number may be higher as not everyone admits they are suffering) and this doesn’t have to be the case.

Practicing Kegel exercises daily and bringing awareness to your pelvic floor during your training, can reduce your risk of stress incontinence, and help speed up your postnatal recovery.

8. Listen to your body

I can’t stress this one enough.

You know your body better than anyone else!

If you don’t feel up to exercising, then don’t.

If something doesn’t feel right, then check in with your midwife or doctor.

What month should a pregnant woman start exercise?

Well, you can actually start exercising during pregnancy whenever you want.

But generally speaking, the sooner the better.

So, I suppose, the answer is month 0 of pregnancy is the best time to start exercising!

And if you can start exercising before you get pregnant, even better!

You can start benefiting from exercise at any point during your pregnancy or fertility journey.

What exercise is okay when pregnant?

There are lots of exercises that are safe during pregnancy, here are a few of my favorites:

  • Running or jogging
  • Lifting weights ‒ just be sure not to lift too much too soon.
  • Dancing
  • Aerobics
  • Walking
  • Stationary cycling
  • Swimming and water aerobics
  • Yoga
  • Pilates

What exercises should you avoid when pregnant?

Now for exercises that are medically recommended to avoid during pregnancy:

  • Hot yoga
  • Heavy weightlifting
  • Contact sports, like hockey, basketball, or football
  • High-intensity interval training (HIIT)

So it’s well worth doing exercise during pregnancy, there are lots of ways you can benefit!

But it’s important to choose a pregnancy exercise that’s safe and that you enjoy.

And if you want other people to keep you motivated to exercise during pregnancy, join me on Peanut!

You’ve got this.

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