If you’re pregnant and unsure whether you should keep working out – you’re not alone. For years, mums-to-be were told to take it easy. But the science is clear: if you’ve got a low-risk pregnancy, movement is magic.
Benefits of Moving Your Body:
-
Reduces pregnancy discomfort like back pain and bloating
-
Boosts energy and mood (hello endorphins!)
-
Helps prepare your body for labour
-
May reduce risk of gestational diabetes
-
Supports better sleep
What’s Safe?
Walking, swimming, prenatal Pilates or yoga, low-impact strength work, and dancing around your kitchen are all great options. The key is to listen to your body and avoid anything that feels off.
If you were active pre-pregnancy, it’s often safe to continue – just adapt where needed. And if you’re new to exercise? Starting gentle is golden.
Real Talk:
You don’t have to “train” through pregnancy – but moving your body regularly can help you feel more at home in it. Even 10–20 minutes a day counts.
As always, chat to your midwife or OB before starting or changing any fitness routine.
Sources:
-
ACOG (American College of Obstetricians and Gynecologists). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Link
-
Ruchat, S.M. et al. (2018). Exercise guidelines for the pregnant population: A systematic review and meta-analysis. British Journal of Sports Medicine.
-
Evenson, K.R., Barakat, R., Brown, W.J., et al. (2014). Guidelines for physical activity during pregnancy: Comparisons from around the world. American Journal of Lifestyle Medicine.