For most mums-to-be, it's perfectly safe to keep exercising and enjoying your favorite workouts and sports. Staying fit and healthy has some great benefits for both you and your baby, and could mean you’re and less likely to experience problems in later pregnancy and labour, too.

Is it safe to exercise when pregnant?

Absolutely. As long as you have the go-ahead from your medical team, then not only is it safe to exercise when you're pregnant, it's recommended. Exercise will help you adapt to your changing shape and ensure you're strong and fit for labour and motherhood.

How much exercise should I be doing?

I recommend 150 minutes of moderate exercise with two muscle strengthening sessions a week during pregnancy. Muscle strengthening doesn't have to mean weights, this can be bodyweight movements or exercises using resistance bands. Muscle strengthening also includes those essential pelvic floor exercises!

For those who are less used to working out I recommends building things up gradually. If you're not familiar with exercise, then your body will take some time to adapt to any form of intensity, and this is magnified during pregnancy. It's a good idea to build up slowly so you can test your own limits, and make sure you don't push yourself too far too quickly.

What are the benefits of exercising while pregnant?

Exercising during pregnancy has many benefits for both you and your unborn child. Not only can it make you feel good, help reduce stress and boost self-esteem. On top of these activity during pregnancy can also:

Help you manage your weight during pregnancy and after giving birth

Improve fitness

Help you sleep better at night

Make you less likely to suffer from the common aches and pains of pregnancy, such as varicose veins, tiredness or back pain

Reduce constipation, a common problem during pregnancy

Reduce your levels of anxiety and depression

Reduce the risk of your baby being born pre-term, improving the overall health of your newborn

Increase the chances of your baby being born within the expected weight range

Potentially boost your baby's cognition and intelligence

What are the best forms of exercise during pregnancy?

In general, if you're used to doing a particular type of exercise, you can continue to do this in pregnancy, while taking additional precautions such as avoiding any contact sports, extremes of altitude or temperature and risks of falling.

The following types of exercise are all considered safe and beneficial in pregnancy, even if you weren't particularly active before:

Walking

Swimming

Stationary cycling

Low-impact aerobics

Yoga, modified for pregnancy

Pilates, modified for pregnancy

Strength training