Staying active during pregnancy can feel like a juggling act between exhaustion, excitement, and ever-changing priorities. It can seem daunting to add in safe movement, nourishing meals, and moments for your wellbeing, but this doesn’t need to be overwhelming.

With a balanced approach, exercise in pregnancy can become a supportive for your journey rather than adding extra. Here are some gentle yet effective ways to stay active, feel strong, and support your body during this remarkable chapter.

Keep it simple and consistent

If you’re used to pushing your boundaries during training, this isn’t the time to break personal records; consider finding a prenatal-specialised trainer to guide you safely. All too often doctors and trainers say you can just ‘do what you did before’ or ‘listen to your body’, but sometimes these cues aren’t actually safe or reliable, and are an old-school way of thinking. Prenatal training has become more advanced than this!

Forget intense schedules or long workouts—pregnancy isn’t the time to push limits. If you’re active on social media, you’ll likely see athletes and influencers showcasing inspirational, difficult workouts. However, it’s important to remember that the vast majority of them don’t have up-to-date science-backed knowledge or appropriate qualifications around prenatal-specialised training (and some well-meaning ‘advice’ on these platforms can actually put you at risk of injury or be downright dangerous).

The main thing we want to remember about exercise during pregnancy is consistency over intensity. Moving your body a little each day, even if it’s just a walk around the block or some stretching between tasks, can do wonders for your energy levels, circulation, and mood. Think of it as investing in your future recovery, not chasing goals.

Consistency also supports your cardiovascular health and muscle tone, both of which play a big role in labour and postpartum healing. If you’re new to exercise, start with gentle activities like swimming, walking, or pregnancy-safe Pilates.

Get in tune with your body, but know safety guidelines

Now that I’ve just said ‘listen to your body’ isn’t adequate, I’m going to add ‘… but it is part of the overall approach’.

There’s no shortage of advice online about what you ‘should’ be doing during pregnancy. But your best guide is how you actually feel; the problem is many women ignore the signals their body is giving. This is like a car dashboard warning light popping up and choosing to ignore it. If you feel heaviness/bulging in your pelvic floor during exercise, there are techniques to alleviate it before it turns to prolapse. If you notice bulging down the centre of your belly, there are things you can do to dial back the exercise so you don’t end up with a hernia. If you’re overheating or feeling exhausted, your body is giving you signals to do something about it, so don’t just push through! There is plenty of time after baby arrives to rehab your fitness.

One day you might have the energy for a brisk walk; the next, a few gentle stretches might be all you manage—and that’s okay.

Stay in tune with how your body responds before, during and after movement (and if you find that difficult, take the time to really notice the cues your body is giving you and learn to tune in). Signs like dizziness, pain, or unusual fatigue are signals to pause or adapt. Pregnancy isn’t linear—neither is how you’ll feel week to week. Try not to compare your journey to anyone else’s or set unrealistic expectations based on social media snapshots.

Focus on functional movement

Functional movement simply means training in a way that helps with real-life tasks—something especially important as your body changes and prepares for birth. Think exercises that support posture, balance, and joint stability: squats, wall push-ups, seated rows with resistance bands, and pelvic tilts can all make daily activities easier and safer.

Core support is also key. But ditch the crunches and high-pressure plank work as they can exacerbate diastasis recti (an abdominal muscle/tummy split). Opt instead for exercises that strengthen the deep abdominal muscles and pelvic floor using breathing to connect with the body.

These will help with alignment, bladder control, and back support. A strong core now means a smoother postpartum recovery later. Every woman should consider seeing a women’s health physiotherapist after birth – regardless of whether you have a C-section or vaginal birth – to have a check up. Coming back to the car analogy, this is like a warrant of fitness for your body to make sure your pelvic floor, deep breathing muscles and core muscles have all settled back into doing things the way they should after the birth.

Nourish for energy, not just fuel

Exercise and nutrition go hand in hand, especially during pregnancy when your body’s demands are higher. Eating balanced meals that include quality protein, whole grains, healthy fats, and a rainbow of fruit and veges can support energy, recovery and overall wellbeing.

Keep snacks handy if you're exercising on the go—nuts, yoghurt, a banana or oat-based bites are all simple options. Hydration is just as vital. Water helps regulate temperature, supports digestion, and aids in delivering nutrients where they’re needed most. And don’t skip meals—exercising on an empty stomach during pregnancy can lead to dips in blood sugar and light-headedness.

Move for your mind, too

It’s easy to think of exercise purely in terms of physical health, but the emotional benefits can be just as impactful. Regular movement helps release feel-good endorphins, reduces stress, and promotes better sleep—three things that are often in short supply during pregnancy.

Even a ten-minute walk in nature or a slow flow yoga session can create a moment of calm in a busy day. It’s not about ticking a box—it’s about taking time to reconnect with yourself and your changing body. Many women find that pregnancy opens a new, more gentle relationship with exercise—one rooted in care rather than control.

Build a flexible routine

A rigid schedule rarely survives the realities of pregnancy. Flexibility is your best friend. Rather than aiming for perfection, look at your week as a whole and aim to move in ways that feel good most days. This might mean shorter sessions more often, or swapping a planned workout for rest when your body asks for it.

Creating a toolkit of go-to activities—like walking, gentle stretching, or short online pregnancy workouts—can make it easier to adapt. The goal is to keep moving without burning out. Building this habit now also sets the foundation for how you approach exercise after birth.

To sum up

Pregnancy is a time of transformation, and your approach to exercise can evolve alongside it. Sustainable movement, nourishing foods, and small moments of self-care can offer steady support throughout the journey. Remember - it’s not about doing everything, it’s about doing what feels and is right—for your body, your energy, and your peace of mind.

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