Moving for Two: Exercising Safely and Confidently During Pregnancy

Let’s bust a myth right off the bat, being pregnant doesn’t mean you have to stop moving.In fact, if you were active before pregnancy, you can usually keep doing what you were doing, with a few smart tweaks. Whether you’re into brisk walks, gentle yoga, jogging, or even weight lifting, staying active while pregnant can be one of the best things you do for both your body and your baby.

"Can I Still Exercise?"

If you had a regular fitness routine before pregnancy, chances are you can keep it going. Most experts agree that if your pregnancy is uncomplicated, it's safe, and beneficial, to continue exercising at the same level you're used to. Of course, you’ll want to stay in tune with your body and adapt as needed, but the general rule is this: pregnant, not fragile.

That said, now isn’t the time to start high-intensity training out of the blue. But if you were jogging, strength training, or taking spin classes before, you don’t necessarily have to hang up your gym shoes.

Why Movement Matters During Pregnancy

There are so many physical and emotional benefits to staying active during pregnancy. Regular movement can help:

• Boost your mood and energy – Exercise releases endorphins, those natural feel-good chemicals that can lift your spirits and help fight off pregnancy-related fatigue.

• Improve circulation and reduce swelling – Gentle movement keeps your blood flowing and can help reduce puffiness in your hands, feet, and ankles, common symptoms as pregnancy progresses.

• Ease pregnancy aches and pains (especially in the back and hips) – Strengthening your core and improving flexibility through movement can relieve pressure on your lower back and pelvis.

• Support better sleep – Physical activity helps regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep through the night.

• Strengthen muscles for labor and recovery – Building endurance and muscle tone during pregnancy can help you feel more prepared for birth and speed up your postpartum healing.

• Prevent or manage gestational diabetes – Regular exercise helps regulate blood sugar levels, lowering your risk of developing gestational diabetes or keeping it under control if you already have it.

• Reduce stress and anxiety – Movement provides a mental reset, helping you feel calmer, more grounded, and better able to cope with emotional ups and downs.

And let’s not forget, sometimes a walk around the block is the best way to clear your head and reconnect with your breath.

Read More: How Pregnancy Affects Your Body and Mind

Safe and Supportive Exercises for Pregnancy

Here are a few forms of movement that are generally safe and feel especially good during pregnancy:

1. Walking

It’s simple, low-impact, and totally free. Walking is an excellent cardio option that keeps your body moving without putting too much pressure on your joints. Try to walk on flat, even surfaces, and wear supportive shoes.

2. Yoga & Stretching

Prenatal yoga is a fan favorite for good reason. It helps with flexibility, posture, and mental calm. Even gentle stretching can ease muscle tension and make your body feel more spacious. Just be mindful to avoid deep twists or poses that compress your belly.

3. Swimming & Water Workouts

Feeling weightless in water can be pure magic during pregnancy. Swimming is gentle on the joints and can help reduce swelling. Plus, it feels amazing to float when you're carrying extra weight around!

4. Jogging or Light Running

If you were a runner before pregnancy, you might be able to keep up your routine (with approval from your healthcare provider). Just listen to your body, slow down when needed, and skip uneven terrain. As your bump grows, you may find your pace or endurance changes, and that’s okay.

5. Strength Training

Lifting light weights or using resistance bands is great for building strength and supporting your changing body. Focus on good form and avoid lying flat on your back after the first trimester. Strong muscles can help carry the weight of pregnancy more comfortably, and support your recovery after birth. Always check the exercises you’re doing are pregnancy friendly.

A Few Tips for Exercising While Pregnant

• Hydrate often—even mild dehydration can hit harder when you're pregnant.

• Avoid overheating, especially in the first trimester. Work out in a cool space and dress in breathable layers.

• Listen to your body—if you feel dizzy, short of breath, or in pain, stop and rest.

• Don't push through fatigue—pregnancy isn’t the time to chase personal bests. Consistency is more important than intensity.

• Talk to your midwife or GP—especially if you're starting a new type of exercise or have any pregnancy complications.

It’s Not About “Bouncing Back”, It’s About Feeling Good Now

Pregnancy fitness isn’t about staying “in shape” for vanity. It’s about staying connected to your body, keeping things moving, and making space (physically and mentally) for everything that’s unfolding. Some days you’ll feel energetic and strong. Other days, walking to the fridge might feel like a workout. Both are normal. The goal isn’t perfection, it’s presence.

Your Body Knows What It’s Doing

Your pregnant body is amazing. It’s growing a whole human while carrying you through the day, and sometimes the best thing you can do is give it a stretch, a walk, or even a little dance in the living room. Keep moving in whatever way feels good. You’re not just exercising, you’re preparing, strengthening, and giving yourself the care you deserve.