Being active during pregnancy

Guidance on the benefits of staying active during pregnancy and offers practical advice to help you maintain safe and healthy levels of physical activity throughout this important stage.

Staying active during pregnancy is one of the best things you can do for your physical and mental wellbeing. Regular movement can ease common pregnancy symptoms, improve sleep, boost mood, and prepare your body for labour and recovery. You don’t need to be an athlete - gentle, consistent activity is what matters most.

Benefits of staying active

Regular physical activity during pregnancy offers a wide range of health benefits for both you and your baby:

  • helps manage weight gain and reduces risk of gestational diabetes
  • improves circulation and reduces swelling
  • strengthens muscles to support your changing body
  • boosts energy and reduces fatigue
  • supports mental health and reduces stress

Safe activities to try

Choosing the right exercises can help you stay fit and comfortable throughout your pregnancy - here are some gentle, effective options:

  • walking: a simple, low-impact way to stay fit. Aim for 30 minutes most days
  • swimming: supports your body and relieves pressure on joints
  • prenatal yoga or Pilates: builds strength and flexibility while promoting relaxation
  • stationary cycling: a safe cardio option if you’re used to cycling
  • strength exercises: light weights or resistance bands can help maintain muscle tone

Tips for exercising safely

To make the most of your workouts while keeping you and your baby safe, keep these guidelines in mind:

  • always check with your midwife or GP before starting a new routine
  • wear supportive footwear and a well-fitting sports bra
  • stay hydrated and avoid overheating
  • listen to your body - slow down or stop if you feel dizzy, breathless, or uncomfortable
  • avoid contact sports, high-impact activities, and exercises that involve lying flat on your back after the first trimester

Staying motivated

Maintaining motivation can be challenging - these strategies can help you stay consistent and enjoy the journey:

  • join a local pregnancy fitness class or online group for support
  • set small, achievable goals each week
  • mix up your routine to keep it interesting
  • celebrate how movement makes you feel, not just how it looks

When to stop and seek advice

While exercise is generally safe, certain symptoms may signal a need to pause and consult your healthcare provider:

  • vaginal bleeding
  • dizziness or fainting
  • chest pain
  • painful contractions
  • shortness of breath before starting activity

Staying active during pregnancy isn’t about pushing limits - it’s about feeling good, staying strong, and preparing for the journey ahead. Whether it’s a brisk walk in the park or a gentle stretch at home, every bit counts.