Pregnancy exercise can reduce tiredness5, back pain6 and weight gain7, and your risk of unplanned caesarean7,8 and gestational diabetes9. As for your baby, exercise in pregnancy can improve their heart rate health10, birth weight11 and brain maturity12.
Pregnancy exercises - Active for 2
When you exercise in pregnancy, your baby exercises too. Some studies now show that pregnancy exercise has many benefits – in fact, exercise during pregnancy may well have the power to improve your baby’s heart rate health1 and brain maturity2, boost your energy levels3 and lower stress which could reduce the impact on your baby’s immune system development4.
With social distancing guidelines in place we’ve got plenty of ideas to help you stay active throughout your pregnancy that you can do safely, including at home, like pregnancy yoga and strength training exercises.
Why get Active for 2?
Choose your activity
We've partnered with top pregnancy running, swimming, yoga and strength training coaches to help you stay active and energised throughout your pregnancy. Click on an activity below to meet your coach and find a workout tailored for your trimester.
Pregnancy exercises by trimester
As your baby and bump grow, you may find it more difficult to keep going with certain pregnancy exercises. Pregnancy yoga and aqua aerobics routines can be continued with a few simple modifications, but if you're running in pregnancy you may want to slow things down towards your third trimester.
Pregnancy exercise basics
Before you get started, read about how to exercise safely in pregnancy, learn more about your pelvic floor, and get guidance about which activities are best avoided.
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More on Pregnancy
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- May LE et al. Aerobic exercise during pregnancy influences fetal cardiac autonomic control of heart rate and heart rate variability. Early Hum Dev 2010;86(4):213-7.
- Labonte-Lemoyne E et al. Exercise during pregnancy enhances cerebral maturation in the newborn: A randomized controlled trial. J Clin Exp Neuropsychol 2016:1-8.
- Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
- Marques AH et al. Maternal stress, nutrition and physical activity: impact on immune function, CNS development and psychopathology. Brain Research. 2015;1617:28–46.
- Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
- Pennick V, Liddle SD. Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database Syst Rev 2013(CD0011):1-100.
- Domenjoz I et al. Effect of physical activity during pregnancy on mode of delivery. Am J Obstet Gynecol 2014;211(4):401.e1-e11.
- Price BB et al. Exercise in pregnancy: effect on fitness and obstetric outcomes-a randomized trial. Med Sci Sports Exerc 2012;44(12):2263-9.
- Sanabria‐Martínez G et al. Effectiveness of physical activity interventions on preventing gestational diabetes mellitus and excessive maternal weight gain: a meta‐analysis. BJOG
- 2015;122(9):1167-74.
- May LE et al. Aerobic exercise during pregnancy influences fetal cardiac autonomic control of heart rate and heart rate variability. Early Hum Dev 2010;86(4):213-7.
- Bisson M et al. Physical activity volumes during pregnancy: A systematic review and meta-analysis of observational studies assessing the association with infant's birth weight. AJP Reports 2016;6(02):e170-e97.
- Labonte-Lemoyne E et al. Exercise during pregnancy enhances cerebral maturation in the newborn: A randomized controlled trial. J Clin Exp Neuropsychol 2016:1-8.
Last reviewed: 29 July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team