5 Exercise Activities That Can Be Done During Pregnancy

Pregnancy is a time in a person’s life when many of their normal activities might take a back seat and that may include a postponement of their exercise and fitness routines. It is often thought that whilst pregnant, women should not be partaking in anything physical in nature, however, that is not the case for most individuals.

An expectant mother may be advised by her doctor to refrain from physical activity due to a medical condition or an enhanced risk to her or her unborn baby’s wellbeing that exists. However, for the majority of pregnant women exercise is not only possible but is encouraged. With this in mind, we thought we should highlight outline some exercise activities that can be done during pregnancy.

However, before we go into the details we must make the disclaimer that before undertaking any exercise, including those that follow, every expectant mother should seek the advice of their doctor to ascertain if there are any medical reasons why they should not. So, do not do any of the following exercise activities until you have been given the green light to do so from the medical professional who is advising you during your pregnancy.


One of the core objectives of Pilates is to improve a person’s posture and balance. These become even more prevalent during pregnancy, especially as your baby grows larger. Pilates can help strengthen your core muscles including your pelvic muscles which can be invaluable during childbirth. Pilates will also help improve your posture as you are walking, something you will be especially grateful for in the latter stages of your pregnancy.


When in the water you can flex and strengthen your muscles and joints thanks to the support the water gives you. Swimming is also great for giving yourself an aerobic workout to enhance the health of your heart and lungs. Expectant mothers who suffer from lower back pain during their pregnancy may find swimming one of the few exercise activities that they can participate in without feeling discomfort in their back.


This might surprise some of you, but cycling is a great way to get physical exercise during pregnancy and is particularly useful for boosting your stamina. The caveat is that in the latter stages of pregnancy cycling might not be as comfortable. You might also find that your balance is less stable so if you love cycling and want to continue,  you could try a stationary exercise bike at home or your local gym.


Yes, for expectant mums who loved running before they discovered they were pregnant, the good news is that you can continue running. The fear that some have is that the impact of each step can cause damage to themselves or their baby, but it will not. It is a great workout for your heart and lungs, and it also keeps the joints in your legs healthy. As you enter the third trimester you may find yourself slowing down due to the size of your bump, so pace yourself accordingly.


A definite favourite for those who are pregnant, yoga not only helps you physically but can also be a great way to tend to your mental wellbeing, which is particularly relevant throughout the weeks and months until your baby is born. The breathing and relaxation techniques will not only help you now but beyond. You will also find that many yoga studios have specific postures that are specially adapted for expectant mothers.