Becoming pregnant can be an exciting but strenuous time. Then to make things worse, health becomes even more important piling even more stress on yourself. That health concern isn’t just for the imminent new born to be healthy, but to stay healthy yourself too.

This is why it’s important to keep fit and healthy, in a safe way, and this article gives you some tips on how to do so. Though before starting, consult with your GP to ensure you’re fit and healthy enough to do so.

Guidelines suggest that pregnant women should try to exercise around 30 minutes a day, four days of the week. However, do not be put off by that amount of time as any period of time is beneficial. By ensuring you exercise, it will aid in improving your stamina for when giving birth, and of course in general to lower your risk of heart disease, diabetes, fatigue, stress etc.

The exercise you do won’t be the same as you’d normally do as precautions are necessary for the safety of your baby. This means you need to avoid sports and exercises such as;

  • Volleyball
  • Football
  • Horse riding
  • Ice Hockey
  • Rugby
  • Snowboarding
  • Crunches
  • Jumping Jacks
  • Toe touches
  • Lunges

These sports all have high potential of you falling, which of course, when pregnant is very dangerous for both you and your baby.

Because of this, exercise that we recommend are things such as;

  • Walking
  • Plank
  • Bicep Curls
  • Swimming
  • Yoga/Pilates (check if teacher is qualified to teach pregnant women)
  • Pregnancy aerobic classes

If you’re wanting to have a quick daily plan, check out Pregnancy Fitness Specialist, Andrea Orbeck, and her 10minute workout video below. It’s a really handy tool if you’re a bit uneasy and stuck on what to do or where to start.


When you do get around to exercising, to be safe, thoroughly warm up and ensure you have a nice big space to work out in to avoid bumping into something which could cause harm. You also need to make sure you drink plenty of fluids before, during and after your session, wearing comfortable but loose fitting clothes, with comfortable sports footwear too.

Finally, the safety of you and your baby are paramount so don’t push yourself hard. If you’re a fitness freak then just remember, you can put in the hard work for the body you love once the baby is born. For now, focus on the safety and health of your upcoming new born.

From that, we recommend stopping your exercise if you experience any of the following symptoms;

  • Breathing difficulties
  • Chest, Stomach or Calf pains
  • Fluid leakage from your vagina
  • Dizziness
  • Headache
  • Vaginal bleeding 

These will all be warning signs that something is wrong and you should stop. If the symptoms persist you should consult your local GP immediately to be safe.

Remember, keeping yourself healthy gives your baby the best chance at being healthy too so be #HeartSmart, follow our tips and keep yourself and your baby healthy!

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