In the past, any form of exercise during pregnancy was considered to be a NO GO and pregnant women were encourage to adapt a sedentary lifestyle. However that is no longer the case, it is such an important part of a healthy pregnancy. It is recommended to keep active most days of the week, keeping your exercise routine to 20-30minutes of moderate exercise.


Before you exercise it is important to make sure you get the all clear from your doctor/midwife. Remember everyone pregnancy is different so don’t compare yourself to others, don’t try to do what others are doing, listen to your body and always do what is best for you.


So why is exercising during pregnancy good for you and your baby?


  • It can boost your energy levels. Pregnancy saps your energy levels, by doing regular exercise it can help you get through your daily tasks or cope with demanding schedule easily.
  • Helps you sleep better. Pregnancy can make you sleep more uncomfortable, by e exercising it can tire you out enough to lull you into a more restful sleep.
  • Lowers your risks of certain pregnant related complications such as developing Gestational Diabetes and Preeclampsia



Can you start exercise when already pregnant?



Even if you haven’t done anything in the past… keeping in mind that pregnancy is not the time to try to lose weight, so you don’t want to focus on high intensity exercise routine. The key thing is to get the body moving and keep it/get it as strong so you look after yourself and your baby during your pregnancy.

Suitable activities/ exercises to stick to are brisk walking, swimming, indoor cycle prenatal yoga and low – impact aerobics, guided by a certified fitness instructor or personal trainer.


A few things to take into consideration if exercising whilst pregnant


  • Avoid wearing tight active wear, but do wear a sports bra that will give you good support.
  • Wear shoes that have good support and not slippery so you will not fall
  • Make sure you breath deeply and drink plenty of water
  • Avoid jerk motion and lying on your back for extended period of time.
  • STOP EXERCISING if you have any of the following:
    • Vaginal bleeding
    • Dizziness
    • Chest pain
    • Faintness
    • Shortness of breath
    • Contractions
    • Nauseous feeling
    • Leaking fluid from you vagina
    • Decrease fetal movement

(Any of above must contact doctor/midwife straight away)


If you have any questions regarding any of the  information above or about exercising whilst pregnancy then please get in touch with Susan (details below).


Preparing for birth

Preparing for birth is a bit like preparing for a marathon – you need to work on your physical body, prepare mentally and emotionally as well as learn about giving birth.  Download our FREE Resources Bundle today and get started on your birth preparation.


Guest Blog Contributor:

Susan McFarlane is Owner of Streamline Personal Training and offers mobile one2one and online personal trainer based in Edinburgh.  She trains clients at their home or at a location that suits them. Personal fitness should be an enjoyable part of everyday life and beyond the obvious health benefits her programmes will help you to relax, build confidence and have fun.





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