Exercises You Can Do Safely While Pregnant - The GP Service
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Exercises You Can Do Safely While Pregnant

Exercising during pregnancy is both safe and healthy for both you and your baby. If you regularly exercised before you fell pregnant, then you can continue taking part in exercise now. Although it is healthy to exercise during pregnancy, it is important that you do not exhaust yourself.

As your pregnancy progresses you may find it more uncomfortable to take part in certain exercises.

Exercises for Pregnancy

If you didn’t exercise prior to pregnancy this doesn’t mean that you can’t keep active and healthy. However, it is important that you do not suddenly start pushing yourself beyond your limits. If you have decided to join an aerobic exercise group, ensure that the instructor is made aware of your pregnancy. They will be able to help you build up your exercise time safely.

Remember that exercise doesn’t have to be strenuous to be beneficial!


Swimming is a great way to increase your heart rate and get your blood pumping, without any strain on your back and joints. Aqua-Natal classes have become very popular with new mums who want to exercise and meet other mums.


If you love cycling, then you will be pleased to know that it is a great low-impact aerobic exercise for pregnant women. However, as your pregnancy progresses you may struggle with balance as your bump grows. To avoid the dangers of dismounting and harming yourself and your baby, try sticking to a stationary bike during pregnancy.


Pilates has become increasingly popular with mums-to-be and offers women adaptability. Pilates allows you to work out at your own pace and comfort level. Pilates helps to improve muscle strength and tone as well as balance and posture. If you have recently decided to join a Pilates class, ensure that your instructor is aware of your pregnancy. They will be able to give you exercises that meet your ability and needs.


If you were a keen runner before you fell pregnant, the good news is that you can still enjoy this exercise! Going out for a run is safe and healthy to continue for as long as you feel comfortable to do so. The impact and movement from running will not hurt your little one.

Exercises To Avoid While Pregnant

Although exercise is important to keep fit and healthy during a pregnancy, it is important to know what exercises to avoid. Here are the exercises that you should avoid while pregnant:

  • Contact sports such as judo, squash, rugby or kickboxing
  • Heavy-weight training can put too much stress on your body
  • Exercises which involve you laying on your stomach
  • Exercises which involve laying on your back after 16 weeks. This can reduce the blood flow to the baby and cause you to feel lightheaded
  • Exercises at a high altitude can put you and your baby at risk of high altitude sickness