Exercising During Pregnancy

Sally Perkins explains how to stay safe and healthy when exercising during pregnancy.

The Royal College of Obstetricians, Gynaecologists, and The National Institute for Health and Care Excellence recommend that women with uncomplicated pregnancies exercise for 30 minutes at least four times a week. However, a UK survey found that 59% of women either reduced how much they were exercising or stopped altogether, often due to pregnancy symptoms or fear of miscarriage, despite no evidence to suggest this. But, evidence shows that exercise can result in a smoother pregnancy, delivery, and recovery, so there is no need to give up your favourite sports.

Dealing with a sports injury

As a pregnant woman, you will take every precaution to keep yourself and your baby safe while participating in sports, but injuries can occur sometimes. Dealing with a painful sports injury when pregnant can be difficult as there are a lot of medications that should be avoided, including the painkillers Aspirin and Ibuprofen.

Low doses of Paracetamol in the short term are okay, but dealing with pain without drugs is a better option during pregnancy. Heat pads, compression bands for joints, and sports massages can all be helpful for effectively managing pain.

The benefits of exercising during pregnancy

If you have been fit and active before being pregnant, you should continue this during pregnancy. Individual sports, such as contact sports, should be avoided, but continuing the right level of exercise can help your body to better adapt to the growth you are experiencing and the many other changes.

Studies have also linked being active during pregnancy to fewer problems in later pregnancy, having shorter labour, and returning to shape afterwards. However, it is probably not the best time to start if you do not currently participate in sports. Opt for less strenuous exercise, like walking and swimming, and consider taking up a new sport once you have healed from giving birth.

Tips for exercising during pregnancy

It is always important to warm up and cool down before and after a workout, but it is even more critical during pregnancy. Ideally, avoid any strenuous exercise, particularly in hot weather. Increase your fluid and calorie intake even more than you would if you exercised when not pregnant, as your body needs it. Some women can only manage short walks, while others can continue to compete in sports they always have.

It will vary between women and pregnancies, so always listen to your body and not push yourself more than you should, but stay active daily. If you exercise with an instructor, make sure they know that you are pregnant and how far along you are, and they can adapt exercises to keep you and your baby safe.

Staying active during pregnancy is crucial and beneficial, particularly if you have been active beforehand. You should always listen to your body and not do more than you feel you can safely. Increase your fluid and calorie intake to accommodate your growing body.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

PERKINS, S. (2019) Exercising During Pregnancy [WWW] Available from: https://www.brianmac.co.uk/articles/article427.htm [Accessed

About the Author

Sally Perkins is a professional freelance writer with many years of experience. She moved to freelance from a stressful corporate job and loved the work-life balance it offered her. When not at work, Sally enjoys reading, hiking, spending time with her family, and travelling as much as possible.


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The Royal College of Obstetricians, Gynaecologists, and The National Institute for Health and Care Excellence recommend that women with uncomplicated pregnancies exercise for 30 minutes at least four times a week. However, a UK survey found that 59% of women either reduced how much they were exercising or stopped altogether, often due to pregnancy symptoms or fear of miscarriage, despite no evidence to suggest this. But, evidence shows that exercise can result in a smoother pregnancy, delivery, and recovery, so there is no need to give up your favourite sports. Dealing with a sports injury As a pregnant woman, you will take every precaution to keep yourself and your baby safe while participating in sports, but injuries can occur sometimes. Dealing with a painful sports injury when pregnant can be difficult as there are a lot of medications that should be avoided, including the painkillers Aspirin and Ibuprofen. Low doses of Paracetamol in the short term are okay, but dealing with pain without drugs is a better option during pregnancy. Heat pads, compression bands for joints, and sports massages can all be helpful for effectively managing pain. The benefits of exercising during pregnancy If you have been fit and active before being pregnant, you should continue this during pregnancy. Individual sports, such as contact sports, should be avoided, but continuing the right level of exercise can help your body to better adapt to the growth you are experiencing and the many other changes. Studies have also linked being active during pregnancy to fewer problems in later pregnancy, having shorter labour, and returning to shape afterwards. However, it is probably not the best time to start if you do not currently participate in sports. Opt for less strenuous exercise, like walking and swimming, and consider taking up a new sport once you have healed from giving birth. Tips for exercising during pregnancy It is always important to warm up and cool down before and after a workout, but it is even more critical during pregnancy. Ideally, avoid any strenuous exercise, particularly in hot weather. Increase your fluid and calorie intake even more than you would if you exercised when not pregnant, as your body needs it. Some women can only manage short walks, while others can continue to compete in sports they always have. It will vary between women and pregnancies, so always listen to your body and not push yourself more than you should, but stay active daily. If you exercise with an instructor, make sure they know that you are pregnant and how far along you are, and they can adapt exercises to keep you and your baby safe. Staying active during pregnancy is crucial and beneficial, particularly if you have been active beforehand. You should always listen to your body and not do more than you feel you can safely. Increase your fluid and calorie intake to accommodate your growing body. Page Reference If you quote information from this page in your work, then the reference for this page is: PERKINS, S. (2019) Exercising During Pregnancy [WWW] Available from: https://www.brianmac.co.uk/articles/article427.htm [Accessed About the Author Sally Perkins is a professional freelance writer with many years of experience. She moved to freelance from a stressful corporate job and loved the work-life balance it offered her. When not at work, Sally enjoys reading, hiking, spending time with her family, and travelling as much as possible.