Exercise During Pregnancy: Advice from a Specialist Physio...

There’s still a lot of confusion and anxiety about exercising while pregnant. So, here’s some expert advice from Anna (AnnaBirchPhysio, Bury St Edmunds), a physiotherapist who specialises in pregnancy and postnatal care.

Why Exercise During Pregnancy?

Staying active while pregnant offers a range of benefits:

• Helps maintain healthy blood pressure and reduces the risk of gestational hypertension.

• Supports energy, strength, and blood sugar regulation—lowering the risk of gestational diabetes.

• Assists in keeping a healthy BMI.

• Improves digestion and reduces constipation.

• Prepares your body for labour, lowers the likelihood of instrumental delivery, and supports better postnatal recovery.

• Boosts sleep, relaxation, self-esteem, and confidence.

These advantages make a strong case for staying active. However, always follow the advice of your midwife, doctor, or consultant. If you've been advised not to exercise due to complications, it's important to prioritise you and your babies’ health.

How Much Exercise Should You Do?

Current guidelines recommend at least 150 minutes of moderate-intensity activity per week, ideally split into 30-minute sessions, five days a week. Breaking it down like this makes it feel more manageable!

Remember, physical activity isn’t limited to structured workouts. It includes daily movements like walking, gardening, taking the stairs, and housework.

Moderate intensity means your heart rate and breathing increase, but you can still speak in short sentences. If you can only manage one or two words at a time, that’s considered high intensity.

If you are used to exercising at higher intensities, recent research has also found that this form of exercise was well tolerated by mother and baby in healthy, low risk pregnancies – including exercising at 80% of maximum exertion for short periods, and high intensity intervals (near max exertion for 1 minute intervals followed by 1 minute rest).

What Exercises Are Safe?

It’s best to do exercise that you enjoy as this makes it easier to stick with it and be consistent. Most types of exercise are safe during pregnancy, including:

• Running:

  • If you were running pre-pregnancy and have a low-risk pregnancy, you can continue at a moderate pace.

  • New to running? Start slowly—programs like Couch to 5K are ideal.

  • In the second and third trimesters, reduce speed or distance as needed. If discomfort sets in, switch to low-impact activities like walking or cycling.

  • Stop if you experience pelvic pain, leakage, or heaviness—consult a women's health physiotherapist for advice.

• Strength Training:

  • Highly recommended—use bodyweight, resistance bands, or weights (modify load as required).

  • Start gently if you’re new to lifting.

  • If you've lifted before you may want to adjust your training goals - pregnany is not the time to push your body to lift heavier than you have before.

• Swimming:

  • A low-impact option that minimises pressure on your joints

  • Avoid breaststroke if you experience pelvic pain.

What Should You Avoid?

Exercise restrictions depend on your health, pregnancy, and personal circumstances—speak to your midwife if unsure. In general, avoid:

• High-risk activities like horse riding, off-road cycling, and contact sports.

• Hot yoga or exercising in extreme heat.

Tips for Exercising Safely:

• Stay hydrated and wear a supportive bra.

• Avoid overheating.

• Listen to your body—rest on tired or nauseous days.

• Modify exercises lying on your back after 20 weeks – support your head and upper body on a slight incline (15 degrees).

• Move slowly when changing positions if you feel dizzy or lightheaded.

• Seek medical attention for symptoms like:

  • Persistent shortness of breath

  • Chest pain

  • Painful or regular contractions

  • Vaginal bleeding or fluid loss

  • Pelvic pain or pelvic floor dysfunction

Need Personalised Support?

If you're looking for a tailored exercise advice during pregnancy Anna can help you – get in contact with her here for advice.