Pregnancy is an incredible journey, and keeping active throughout can be a game-changer for your physical and mental health. But if you’re wondering how to move without overdoing it or risking anything, you’re in the right place. We’ve gathered some top midwife-approved tips to help you stay active safely during pregnancy while having a bit of fun along the way.

Why Staying Active During Pregnancy Matters

Before diving into the “how,” let’s chat about the “why.” Staying active during pregnancy helps you manage weight gain, boost your mood, improve sleep quality, and even prepare your body for labor. It can reduce common pregnancy complaints like back pain, swelling, and fatigue. Plus, it’s a great way to keep your heart healthy and your muscles strong for the big day.

Of course, safety comes first, so it’s important to choose the right activities and listen to your body.

Check With Your Healthcare Provider First

Before you lace up your sneakers or roll out your yoga mat, have a quick chat with your midwife or doctor. Every pregnancy is unique, and some conditions might mean you need to modify or avoid certain activities. Conditions like preeclampsia, placenta previa, or risk of preterm labor require special care. Your healthcare provider knows your history best and can help tailor an exercise plan that’s right for you.

Top Tips From Midwives: Staying Active and Safe

1. Start Slow and Listen to Your Body

Pregnancy isn’t the time to train for a marathon unless you are already a seasoned runner. If you weren’t very active before pregnancy, start slow think gentle walks and light stretching. Keep at it if you’ve been active, but adjust intensity as you go.

Your body sends signals — don’t ignore them. If you feel dizzy, overly tired, or experience pain, it’s time to rest. Pregnancy is all about balance, so pace yourself.

2. Choose Low-Impact Activities

To protect your joints and reduce injury risk, midwives recommend low-impact activities that keep you moving without putting too much strain on your body. Think swimming, prenatal yoga, stationary cycling, or brisk walking. These exercises keep your heart pumping while being gentle on your knees, hips, and ankles.

Swimming, in particular, is like a little vacation for your body; floating in water takes the pressure off your joints and helps reduce swelling, too.

3. Focus on Core and Pelvic Floor Strength

Your core and pelvic floor muscles are key players in pregnancy and childbirth. Strengthening these areas can help ease back pain, improve posture, and support your baby as they grow. Pelvic floor exercises, like Kegels, are super important; they help prepare for labor and speed up postpartum recovery.

Prenatal Pilates or guided exercises focused on core stability are excellent choices, but be sure to learn the right techniques to avoid injury.

4. Stay Hydrated and Dress Comfortably

Sweat it out, but don’t forget the water! Staying hydrated keeps your body cool and helps prevent cramps and fatigue. Wear loose, breathable clothes that support your growing bump but don’t restrict your movements.

Good shoes are also a must, your feet may swell and change size, so opt for supportive footwear with a good grip.

5. Avoid High-Risk Activities

Midwives advise steering clear of activities that carry a risk of falling or abdominal injury. Skiing, horseback riding, contact sports, or any activity with sudden jolts is best avoided during pregnancy. Also, be cautious with exercises that require lying flat on your back after the first trimester, as this can reduce blood flow to your baby.

6. Warm Up, Cool Down, and Stretch

Just like any workout, warm-up and cool-down sessions help prepare your muscles and reduce soreness. Gentle stretching can improve flexibility and reduce tension, perfect for those stiff pregnancy joints. Pay special attention to your back, hips, and legs.

7. Create a Routine That Fits Your Lifestyle

Pregnancy can be unpredictable, so it’s okay if your exercise routine isn’t perfect every day. Even 10–15 minutes of movement counts. Walk the dog, dance around the living room, or do a quick prenatal yoga flow while the baby naps. The key is consistency and finding what feels good.

8. Use Supportive Gear

Consider a maternity support belt if you’re experiencing lower back or pelvic pain. These belts help distribute the weight of your bump and ease muscle strain during activity. Compression socks can also reduce swelling during longer walks or standing periods.

Common Concerns About Exercising While Pregnant

Is it safe to run during pregnancy?
If you’re already a runner, many midwives say it’s okay to keep going, but listen to your body and reduce intensity or distance as needed. If you’re new to running, it’s best to stick with walking or lower-impact exercises.

Can I do strength training?
Absolutely! Strength training with light weights or bodyweight exercises is great for maintaining muscle tone. Avoid heavy lifting or straining, and focus on proper form.

What about yoga and stretching?
Prenatal yoga is fantastic for relaxation, flexibility, and breathing techniques. Avoid poses that involve deep twists, lying on your back for long periods, or overstretching.

When to Stop and Call Your Midwife

If you experience any of the following while exercising, stop immediately and contact your healthcare provider:

• Vaginal bleeding or fluid leakage
• Dizziness or feeling faint
• Chest pain or shortness of breath
• Severe headaches
• Muscle weakness or calf pain

It’s better to be safe and get checked out if something feels off.

Moving Through Pregnancy with Confidence

Staying active during pregnancy isn’t just about keeping fit; it’s about feeling empowered, strong, and connected to your body and baby. With the right precautions and support, exercise can make your pregnancy smoother and your recovery quicker. Remember, every pregnancy is different, so what works for one mom might not work for another. The best advice? Listen to your body, consult with your midwife, and enjoy this special time.

For expert guidance and personalized care to support your active pregnancy journey, check out Sego Midwifery. Their team is dedicated to helping you move safely and confidently through every step of your pregnancy.