Exercise Tips For Pregnancy: Here’s Everything You Need To Know!

You may be wondering if exercise during pregnancy is safe or beneficial. Research shows that regular physical activity provides numerous exercise tips for pregnancy for both the mother and the baby.

In this article, we will explore the main exercise tips for pregnancy and the benefits of continuing an exercise routine, discuss pregnancy-safe activities to try, and provide tips to help you begin an exercise program during pregnancy.  

How To Plan Your Pregnancy Exercise Routine?

Pregnancy Exercise Routine

If you exercised regularly before becoming pregnant, you may be able to continue your normal pregnancy and exercise routine, although some modifications may be needed.

Always check with your healthcare provider before beginning or continuing any exercise program. They can help tailor an exercise plan to your individual needs and health status.

The American College of Obstetricians and Gynecologists reports that exercises such as walking, swimming, stationary cycling, low-impact aerobics, and strength training appear safe for pregnant women. Let’s explore some top exercise tips for pregnancy to help you continue exercising safely.

  • Warm Up and Cool Down: Take 5-10 minutes to warm up and cool down before and after each exercise session to prepare your muscles and allow your heart rate to adjust.
  • Stay Hydrated: Drink plenty of water before, during, and after your workout as exercise tips for pregnancy can cause dehydration.  
  • Know Warning Signs: Stop exercising if you feel pain, dizziness, headache, weakness, bleeding, or fluid leakage. Notify your doctor immediately.
  • Modify Intensity: During pregnancy, your body releases the hormone relaxin which loosens ligaments and makes joints more prone to injury. Avoid high-intensity workouts and don’t overexert yourself.

Benefits of Exercise During Pregnancy 

Research clearly shows that continuing exercise during pregnancy offers numerous exercise tips for pregnancy. Exercise can help alleviate common pregnancy discomforts, prepare your body for labor and delivery, and benefit your health and that of your baby.

Here are some of the top benefits of following exercise tips for pregnancy and staying active when you’re expecting,

✅ Reduces Back Pain

Strengthening your back, pelvic, and shoulder muscles through exercise can prevent pregnancy-related back and nerve pain.

✅ Improves Sleep Quality

Regular exercise helps regulate hormones, reduces restlessness, and can lead to higher-quality sleep. 

✅ Maintains Healthy Weight

Continuing cardio and strength training throughout pregnancy can assist with healthy weight management.

✅ Boosts Energy Levels

Aerobic exercise and movement help combat fatigue by improving blood flow and oxygen circulation.

✅ Improves Mood

Exercising releases endorphins which are natural mood boosters that help relieve depression and anxiety.

✅ Prepares for Labor

Exercise keeps muscles conditioned for the physically demanding work of labor and delivery.

✅ Benefits Baby

Research shows babies born to active moms have a healthier heart, improved stress tolerance, and normal birth weight. 

Beginning Exercise during Pregnancy

If you were not exercising before pregnancy, it’s perfectly safe to start once you receive medical clearance. Beginning an exercise program during pregnancy has all the same benefits as continuing one. Here are the top tips for safely getting started:

  • Begin Slowly: Start with lighter intensity exercise for 10-15 minutes every other day and gradually build up duration. Low to moderate activities are best.  
  • Focus on Cardio: Walking, swimming, and stationary cycling are safe cardiovascular exercises to integrate into your new routine.
  • Incorporate Strength Training: Use light weights, resistance bands, or body weights to maintain muscle mass and prevent injury. Always maintain proper form.  
  • Choose Pregnancy-Safe Classes: Look for prenatal yoga, barre, or Pilates classes in your local area to meet other expecting mothers. share pregnancy exercise tips, and bond over your journeys. 
  • Listen To Your Body: Remain in tune with any pain or discomfort during exercise. Don’t push past your limits.
  • Stay Motivated: Set goals, use a tracking app, join an online community, or find a workout buddy to help you commit to regular exercise. 


As you can see, regular physical activity focused on pregnancy offers tremendous benefits for expecting mothers and babies. Of course, always check with your doctor before beginning any exercise program and stop immediately if you experience warning signs. Start slowly, listen to your body, stay hydrated, and don’t overexert yourself.  

Now that you know the basics, it’s time to put these pregnancy exercise tips into action. What type of workouts will you incorporate into your routine during pregnancy? How often will you aim to exercise each week? Who can you recruit as an exercise buddy for encouragement and accountability?

Staying committed to regular movement keeps your body conditioned for labor and delivery, boosts your mood and energy, reduces aches and pains, and promotes a healthy pregnancy from start to finish. Both you and your baby will reap rewards that last well beyond your nine-month journey.

The gift of life growing inside you is all the motivation you need to prioritize exercise and self-care right now. Let’s do this! What pregnancy exercise tip are you ready to try first?


Dr. Nicola Fawcet is a highly regarded Consultant in General Medicine known for her expertise in providing comprehensive medical care with a focus on holistic patient well-being. With a passion for internal medicine, Dr. Fawcet has dedicated her career to delivering high-quality healthcare and improving patient outcomes.

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