Pregnancy is an incredible journey, but it’s also a time when your body and mind are working harder than ever. While rest is important, staying active is one of the most powerful ways you can look after yourself and give your baby a healthy start.
The great news? Research shows that exercise during pregnancy is safe for most women — and the benefits are huge.
How Exercise Helps You During Pregnancy
Lowers your risk of gestational diabetes (GDM)
Regular movement can cut your chances of developing GDM by up to 40%. If you already have GDM, exercise can help manage your blood sugar levels and may even reduce the need for insulin.
Supports healthy blood pressure
Staying active can lower your risk of high blood pressure and pre-eclampsia by around 40%. The earlier you start and the more consistent you are, the better.
Helps with healthy weight gain
Pregnancy naturally comes with weight gain, but exercise can help keep it within a healthy range. This can also make it easier to get back to your pre-pregnancy weight after birth.
May make birth easier
Studies suggest that women who exercise during pregnancy are more likely to have a natural vaginal birth, less likely to need a caesarean, and may even have shorter labours.
Boosts mood and eases discomfort
Moving your body helps reduce stress, anxiety, and depression, improves sleep, and can ease back, hip, and pelvic pain. It also helps strengthen your pelvic floor, which supports bladder control.
How Exercise Helps Your Baby
Keeps birth weight in a healthy range
Exercise lowers the chance of your baby growing too large (macrosomia), which can make birth safer. It doesn’t increase the risk of having a small baby.
Safe right to the end
For women with low-risk pregnancies, even vigorous activity in the third trimester is safe and may be linked to slightly longer pregnancies.
Sets your baby up for a healthy start
Some studies suggest babies born to active mums have healthier body fat levels, which may lower their risk of weight problems later in life.
Let’s do this!
- 150 minutes a week of moderate-intensity activity (like brisk walking, swimming, cycling, or low-impact aerobics).
- Spread over at least 3 days a week.
- 2–3 resistance training sessions a week (light weights, resistance bands, or body-weight exercises).
- Daily pelvic floor exercises to strengthen your core and prevent bladder leaks.
If you already do vigorous workouts and your pregnancy is uncomplicated, you can often keep going — with some adjustments as your bump grows.
Keep it Safe
- Always check with myself or one of our midwifes before starting or changing your routine.
- Avoid contact sports, activities with a high risk of falling, or exercising in extreme heat.
- Listen to your body — slow down or stop if you feel dizzy, short of breath, or unwell.
- Stay hydrated and dress in breathable clothing.
- Some conditions (like placenta previa after 28 weeks, unexplained bleeding, or certain heart/lung problems) mean exercise isn’t safe — so always get personalised advice.