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Pregnancy

      Pregnancy exercises - Active for 2

      Active For 2 Pregnancy Running

      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?

      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.

      apta-cvp-active-for-2-icon-white.png

      Free workouts tailored to your trimester

      Stay fit through pregnancy with coach-led workouts

      Join now for FREE

      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 exercise

      Yoga
      Pregnancy Swimming

      Swimming
      Pregnancy Running

      Running
      Pregnancy Strength Training

      Strength training

      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.

      Pelvic Floor Muscles Scheme

      Pelvic floor exercises in pregnancy
      Active For 2 Campaign

      Exercises to avoid during pregnancy
      Active For 2 Swimming

      Exercising safely during pregnancy

      More on Pregnancy

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      Join the movement

      All these mums are getting Active for 2. Tag your photo with #ActiveFor2 to join them.

      1. 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.
      2. 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.
      3. Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
      4. Marques AH et al. Maternal stress, nutrition and physical activity: impact on immune function, CNS development and psychopathology. Brain Research. 2015;1617:28–46.
      5. Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
      6. Pennick V, Liddle SD. Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database Syst Rev 2013(CD0011):1-100.
      7. Domenjoz I et al. Effect of physical activity during pregnancy on mode of delivery. Am J Obstet Gynecol 2014;211(4):401.e1-e11.
      8. 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.
      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
      10. 2015;122(9):1167-74.
      11. 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.
      12. 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.
      13. 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

      Your baby's future health begins here

      Your baby's future health begins here

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      5. Active for 2

      Free workouts tailored to your trimester

      Stay fit through pregnancy with coach-led workouts

      Join now for FREE

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