Exercise in Pregnancy

Staying active during pregnancy can be one of the most positive things you do for your body, your mind, and your growing baby. But it’s not always easy to know where to start, what’s safe, or how to adapt your routine as your bump grows.

At Beyond the Bump, we believe in helping you feel confident, informed, and empowered — and that includes understanding how exercise fits into your pregnancy journey.

Why Exercise During Pregnancy?

Evidence shows that staying active while pregnant can bring lots of benefits, including:

• Improving your mood and energy levels

• Reducing common pregnancy symptoms like backache, swelling, and constipation

• Helping with sleep

• Supporting healthy weight gain

• Preparing your body for labour and recovery

It can even reduce your risk of pregnancy complications like gestational diabetes and high blood pressure.

What's Safe?

In the UK, NHS guidelines suggest aiming for around 150 minutes of moderate-intensity activity per week.If you were active before pregnancy, you can often continue — just listen to your body and make adaptations as needed.If you're new to exercise, starting gently is perfect. Walking, swimming, pregnancy yoga, and low-impact classes can all be brilliant choices.

Always avoid:

• Contact sports (like kickboxing or hockey)

• Activities with a risk of falling (like horse riding or skiing)

• Overheating (especially during the first trimester)

And don’t forget: your balance changes during pregnancy, so be kind to yourself as your body adapts!

Exercises That Can Be Especially Helpful

• Pelvic floor exercises (think gentle squeezes, not full-on clenching)

• Prenatal yoga or Pilates (focusing on posture, flexibility, and relaxation)

• Brisk walking (even 10 minutes a day makes a difference)

• Swimming or aqua-natal classes (the water supports your bump beautifully)

Listening to Your Body

The golden rule?If it doesn’t feel right, stop.Pregnancy is not the time to push through discomfort or exhaustion. Rest days are just as important as active days.

Always speak to your midwife, GP, or consultant if you're unsure, especially if you experience:

• Dizziness or faintness

• Chest pain

• Severe shortness of breath

• Painful contractions

• Vaginal bleeding

• Fluid leaking from your vagina

You Deserve to Feel Your Best

However your pregnancy feels day-to-day, moving your body in ways that feel good can have a huge positive impact. And remember — it’s your journey. There’s no “right” way to exercise in pregnancy, just the right way for you.

If you’d love even more support around preparing your body and mind for labour, birth, and recovery, The Birth & Baby Academy is packed with evidence-based advice, warm guidance, and practical tools, including an entire module on getting back to exercise after your baby is born.

You’ve got this 💛