Exercise During Pregnancy

Take care of yourself while you’re taking care of baby

So you’re pregnant? Congratulations!
Suddenly everything in your life centres around the new little person you’re expecting. There’s so much to do and plan as your countdown begins, but how many of us make time to look after ourselves?

Sadly, not many do. Work, home life, busy schedules, and antenatal check-ups – they all take time, and often the exhausted expectant mom has no time or energy left to consider her own health and wellbeing. That’s why we’re here to help.

Below are simple, practical exercise tips that can be incorporated into your already busy schedule — without a lot of fuss or expense. Remember, a healthier, happier you results in a healthier, happier baby.

The Benefits of Physical Activity

Physical exercise offers many health benefits during pregnancy, including:

  • Improving your posture
  • Relieving backache
  • Decreasing your risk of high blood sugar or high blood pressure
  • Reducing the likelihood of excessive weight gain
  • Possibly helping prevent varicose veins

And if you’re worried about your figure, staying active might help you bounce back more easily after baby arrives.

Safe Exercises by Trimester

First Trimester (Months 1–3)

Safe exercises include:

  • Walking
  • Low-impact dancing
  • Household chores (e.g. scrubbing floors)
  • Low-intensity swimming
  • Cycling
  • Strength training
  • Floor exercises
  • Stomach crunches (only during this trimester)

👉 Only exercise when you feel well enough. Morning sickness, fatigue, or tender breasts may affect your energy.

Second Trimester (Months 4–6)

Continue with:

  • Walking
  • Stationary cycling
  • Swimming
  • Gardening
  • Household activities
  • Strength training
  • Low-impact dancing

Avoid:

  • Exercises that affect your balance
  • Curl-up stomach exercises
  • Movements lying on your back or stomach
  • Bending backwards
  • Lying flat on your back for long periods

Third Trimester (Months 7–9)

Stick to light and gentle movement:

  • Walking
  • Swimming
  • Indoor cycling
  • Low-impact recreational dancing

Avoid throughout pregnancy:

  • Bouncing movements (running, jumping)
  • Any exercise with risk of falling
  • Contact sports (karate, boxing, rugby, etc.)
  • Ball or team sports (soccer, netball, tennis, etc.)

Our Top Tips for Exercising While Pregnant

  • Aim for light to moderate activity for 30 minutes, 3 to 5 times a week
  • You can break the 30 minutes into three 10-minute sessions a day
  • Do strength training 2 to 3 times per week
  • Always rest at least one day between strength training sessions
  • You should be able to talk comfortably while exercising — don’t overdo it
  • Include floor exercises to strengthen your hips and stomach
  • Strong muscles will support your growing belly and aid postpartum recovery

When to Stop Exercising and See a Doctor

Stop exercising and contact your healthcare provider immediately if you experience:

  • Vaginal bleeding or fluid leakage
  • Dizziness, shortness of breath, or fainting
  • Headache or nausea
  • Chest pain
  • Muscle weakness or difficulty walking
  • Swelling or pain in the lower legs
  • Signs of labour
  • The baby suddenly stops moving
  • Cramping

Taking care of your own wellbeing is just as important as preparing for your baby’s arrival. Exercise can be a wonderful way to feel good, boost your energy, and give your baby the healthiest possible start in life.

The Heart & Stroke Foundation
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