Pregnancy is a life-changing journey, and staying active throughout it can make all the difference to how you feel, both physically and mentally. During my first pregnancy, I exercised right up until the very end, and it taught me so much about the value of movement and listening to my body. Now, in my second pregnancy, I’m taking those lessons and applying them in ways that feel even more intentional and informed.
Here’s a closer look at why exercising during pregnancy is so important, some of the best exercises to consider, and my personal experience of staying active while growing a little one.
Why Exercise During Pregnancy?
Exercising during pregnancy has benefits that go far beyond just staying fit. For me, it became an essential part of feeling empowered and prepared for labor and motherhood. These are some of the key benefits I experienced (many of which are backed by the NHS):
Eased Physical Discomfort: Regular exercise helped me manage back pain, improve my posture, and keep pregnancy-related aches at bay.
Boosted Energy Levels: Some days, I’d feel sluggish, but even a short walk or some stretches would leave me feeling more energised and clear-headed.
Better Sleep: Gentle activity—like a walk or prenatal yoga—helped me wind down and sleep better.
Prepared Me for Labor: Pregnancy is a marathon, and exercise felt like my training plan. It strengthened my body and helped build stamina for the big day.
Whether you’re a seasoned fitness enthusiast or new to exercise, staying active during pregnancy is one of the best things you can do for yourself and your baby.
Exercises That Worked for Me (and Are NHS-Approved)
The key to exercising during pregnancy is finding activities that feel good for your body while keeping safety in mind. Here are some tried-and-true exercises that worked for me and come recommended by the NHS:
1. Pelvic Tilts (Cat-Cow Stretch)
This was my go-to move when I felt tension in my back or needed to stretch after a long day. The NHS highlights pelvic tilts as a safe and effective way to strengthen your back and ease discomfort.
Start on all fours, with your knees under your hips and hands under your shoulders.
Inhale as you arch your back downward, lifting your head and tailbone.
Exhale as you round your back, tucking your tailbone under.
Repeat this flow for 5–10 minutes daily to ease tension and improve posture.
2. Walking
Walking was my everyday hero in my first pregnancy and continues to be this time around. It’s low-impact, requires no equipment, and is perfect for fitting in some movement—even with a busy schedule. The NHS recommends walking as one of the safest and most beneficial forms of exercise during pregnancy.
3. Swimming
I discovered swimming in the later stages of my first pregnancy, and it was a game-changer. Being in the water gave my body a break from the extra weight while providing a full-body workout that felt refreshing and energising.
4. Prenatal Yoga
Yoga helped me stay flexible, reduce stress, and connect with my breathing—something that was invaluable during labor. I loved joining a local prenatal yoga class, which not only helped me physically but also introduced me to a supportive community of mums-to-be.
5. Strength Training
Using light weights and resistance bands, I focused on strengthening my arms, back, and legs to prepare for carrying my baby (and all the gear that comes with motherhood!). Always keep the weights light and prioritise good form over intensity.
Lessons Learned from My First Pregnancy
During my first pregnancy, I learned some important lessons about staying active, and they’ve shaped how I approach exercise this time:
Listen to Your Body: Not every day will feel the same, and that’s okay. Some days, I felt energised and ready for a long walk, while others, I stuck to gentle stretches.
Stay Hydrated: Pregnancy increases your need for hydration, especially during exercise. I always keep a water bottle on hand.
Be Flexible with Your Routine: Life happens, and pregnancy is unpredictable. I learned to adapt my workouts and let go of the idea of perfection.
The NHS also advises avoiding overexertion and steering clear of activities with a risk of falling, heavy lifting, or contact sports. These guidelines have been my compass for making safe and informed choices.
Mental Health and Movement
Exercise isn’t just about the physical benefits—it’s also a lifeline for mental health. Pregnancy is a time of immense change, and staying active helped me stay grounded and connected to my body. Whether it was a calming yoga session or a brisk walk to clear my head, movement gave me the mental clarity and emotional resilience to navigate the ups and downs of pregnancy.
Starting Your Journey
If you’re new to exercise, start small. The NHS suggests aiming for 150 minutes of moderate activity per week, but this doesn’t have to feel overwhelming. Break it into manageable chunks—like three 10-minute walks a day or a few gentle stretches in the evening.
Remember, every pregnancy is unique, and the most important thing is to listen to your body and do what feels right for you. Always consult your healthcare provider before starting or changing your exercise routine.
Final Thoughts
Exercising during pregnancy has been one of the best decisions I’ve made for myself and my baby. It’s not about chasing fitness goals or ticking boxes—it’s about feeling strong, prepared, and connected to the incredible changes happening in my body.
Whether it’s your first pregnancy or your fifth, staying active can help you feel more confident, comfortable, and ready for the journey ahead. As I navigate my second pregnancy, I’m grateful for the lessons from my first and the opportunity to embrace this special time with strength and intention.
Here’s to moving, growing, and thriving through pregnancy—one step, stretch, or swim at a time.
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