Exercising and Pregnancy


The Do’s and Don’ts of Keeping Fit

While most women will want to maintain fitness during pregnancy, you don’t want to do anything that could put yourself or your baby at risk. There is so much conflicting information out there, but you’ll be pleased to know that many forms of exercise have benefits during all stages of a normal pregnancy. The only thing to remember is that every pregnancy is different, so even if this isn’t your first baby, consult your GP, midwife, or obstetrician before starting any form of exercise.


  1. Always keep moving whether it’s just walking the dog to the park or a lap around the block – the goal should be 30 minutes a day. 
  2. Swimming, yoga, stationary cycling, and low impact aerobics are all great choices when you have a baby on board.
  3. Find a professional that you can work with for a tailor-made program.  It could be a personal trainer, through an online program, physio or pilates instructor, or someone who understands your needs and has experience in pregnancy related training.
  4. It’s always a good idea to involve pelvic floor exercises in your routines. 
  5. Make sure to find supportive maternity activewear that will keep you cool and comfortable. 
  6. Always exercise in well ventilated areas.
  7. Stay hydrated!


  1. Don’t ignore any signs of overheating or overexertion, and ensure you never work so hard that you run out of breath.
  2. Don’t ignore warning signs like light headedness, dizziness or feeling nauseous. These signs can indicate a range issues. Stop exercising immediately, rest, drink plenty of water and consult a medical practitioner if needed. 
  3. Don’t do exercises that can involve your stomach, lying flat on your back, or any strenuous or contact activity. 
  4. Don’t do exercises that are repetitive high impact with lots of turning and twists, high stepping or sudden stops.

Some exercises you can try at home:

  • Quadruped arm/leg raises
  • Wall squats
  • Modified push ups
  • Lunges
  • Heel raises
  • Bicep curls 
  • Shoulder abduction

Whatever you choose to do, remember that if you’re able to stay fit during pregnancy, labor and the postpartum period can be so much easier!

Trending Articles…

Paleo GF Healthy Sweet Potato Brownies

These delicious moist brownies are a favourite in our house! Paleo, gluten free, dairy free and sugar free. They are the only way I love my sweet potatoes after all they are meant to be sweet right?? Packed full of goodness and no nasties!! 2 medium sweet potatoes...

read more
Conversation Starters

As a parent, most of us feel as though we know our children pretty well. Their likes, dislikes and their unspoken emotions that are shown on their face and in their body language. However, as our children grow more independent of us the constant change can leave them...

read more
10 Ways to Find Peace During Chaos

At this moment many people are struggling, feeling like their world, life, and mind are in a state of flux. During a time of chaos, you often have feelings of uncertainty, fear,  insecurity, and a loss of control of the situation. But, it is crucial to keep a calm...

read more
Gratitude in a Crisis

Saying things are uncertain at the moment is a bit of an understatement, We have record unemployment, stay-at-home orders, and kids aren’t able to go to school.  Covid-19 has brought an unprecedented situation and it’s distressing on multiple levels. One of the things...

read more
Dragonfruit Popsicles

As the weather is still warm this is an easy recipe for a quick and healthy snack or dessert for the family.  You can swap dragon fruit for any other fruit of your choice  1 cup frozen dragon fruit  ½ cup coconut milk 1 banana  1 sachet vanilla complete protein powder...

read more
Rustic Autumn Vegetable Soup

This hearty delicious soup is gluten free, dairy free and so packed full of goodness! It is so versatile you can really add or leave out anything you want! We sometimes love it with cooked gluten free pasta added in too! Just find any vegetables in your fridge you...

read more

Love our vibe?

Learn about becoming a part of our tribe of Mumpreneurs…