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Pregnancy & Exercise

Pregnancy is a transformative journey that brings about numerous physical and emotional changes. Staying active during this period can have a positive impact on both your well-being and the baby's development. However, exercising during pregnancy requires careful consideration and modifications to ensure the safety and health of both you and your baby. Here at promotion, we can help create your own program for your pregnancy. All should be recommended and guided by our team of womens health physiotherapist at PROmotion.


In this blog post, our women’s health Physio Alizee Delplanque delves into the benefits of exercising during pregnancy, offer practical tips for safe workouts, and highlight suitable exercises for different stages of pregnancy.



Benefits of Exercising During Pregnancy

1. Improved Cardiovascular Health: Regular exercise can help strengthen the heart and improve circulation, benefiting both the mother and the growing foetus.

2. Increased Energy Levels: Engaging in moderate exercise can counteract feelings of fatigue, a common pregnancy symptom.

3. Ease aches and pain: Exercise can alleviate common discomforts like backaches, pregnancy related pains, bloating, and constipation by keeping the muscles and joints flexible and strong.

4. Better Mood: Physical activity triggers the release of endorphins, promoting a positive mood and reducing stress and anxiety.

5. Healthy Weight Management: Maintaining a healthy weight during pregnancy can reduce the risk of complications such as gestational diabetes and preeclampsia.

6. Prep for Labor and Delivery: Strengthening the muscles, especially the core and pelvic floor, can lead to smoother labour and a quicker recovery postpartum.


Safety Tips for exercising during pregnancy:

  1. Consult Your Healthcare Provider: Before starting any exercise routine, it is important to consult your healthcare provider to ensure that exercising is safe for you and your baby.

  2. Listen to Your Body: Pay close attention to your body's signals. If you feel dizzy, short of breath, or experience any pain, stop exercising immediately.

  3. Stay Hydrated: Pregnancy can lead to increased dehydration, so be sure to drink plenty of water before, during, and after your workouts.

  4. Avoid High-Risk Activities: Skip exercises that involve a risk of falling or getting hit, like contact sports or activities that require balancing on one leg.

  5. Modify as Needed: As your pregnancy progresses, you'll need to modify your exercises to accommodate your changing body.


Safe Exercises during Pregnancy:

1. Walking: A low-impact activity that provides cardiovascular benefits and can be done throughout all stages of pregnancy.

2. Swimming: The buoyancy of water reduces stress on joints and supports the body, making it an excellent full-body workout.

3. Pregnancy Pilates or Yoga: Focuses on flexibility, relaxation, and breathing, promoting calmness and helping alleviate common pregnancy discomforts.

4. Low-Impact Aerobics: Classes designed specifically for pregnant women offer a fun way to stay active while minimizing stress on joints.

5. Strength Training: Using light weights or resistance bands can help maintain muscle tone and strength.

6. Pelvic Floor Exercises: Strengthening the pelvic floor muscles can aid in bladder and bowel control and support the growing uterus.

7. If you regularly exercise: You may be fine to continue as normal, with small modifications. Individual advice is needed.


Pregnancy is a time to nurture yourself both mentally and physically. Incorporating exercise into your routine can be incredibly beneficial for both you and your baby and is a wonderful way to celebrate the incredible journey your body is undertaking. Remember, every pregnancy is unique, Womens Health physio Ali Delplanque, along with our womens health team at PROmotion can tailor your exercise regimen to suit your needs and always prioritise safety.

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