Exercise in pregnancy

Exercise in pregnancy

Nine months is a long time to forgo the gym. But while you should avoid intense workouts, moderate exercise is good for you and your baby. Here’s all you need to know about exercising when you’re a mother-to-be….


Years ago, women were told to avoid exercising during pregnancy. Now we better understand women’s bodies we know exercising is safe, and beneficial for you and your baby.

Probably the biggest fear for women is that they will harm their baby by exercising. But actually, evidence shows that active women have less risk of miscarriage, healthier pregnancies, less complications and are setting their babies up to a healthier start.  

Fit mums also have easier births, shorter labours and quicker recovery times. Major reasons to keep active!


The NHS recommends keeping up with your usual exercise routines for as long as you feel comfortable. During the first trimester you can continue doing most sports, running, walking, biking and gym workouts and should aim for the usual 20-60 minutes a day. If you feel nauseous or fatigued, listen to your body and take a break.

The second and third trimesters bring some lucky people that golden glow, so you may feel more like exercising. But lugging about a growing bump means low impact sports are more comfortable. So weight training, jogging, yoga, swimming and kegels are all good choices. But remember pregnancy hormones make you more prone to over-stretching so be gentle.


There are definitely exercises you should not attempt during pregnancy. These include lifting heavy weights, exercises involving lying on your back or stomach, and high impact sports such as kick boxing.

Enjoy this special time in your life and remember fitness is still possible after the baby arrives too!


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


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