7 Expert Tips for Exercising Safely During Pregnancy

Julie Clabby, Founder Pregnancy & Postnatal Fitness Club, Busylizzy shares her top 7 tips for exercising safely during pregnancy.

Pregnancy is a remarkable journey marked by significant physical changes. It’s a time when self-care becomes paramount, and maintaining a healthy lifestyle is crucial. One aspect of this lifestyle is exercise, which, when done correctly, can benefit both physical and mental well-being during pregnancy. Here we explore seven expert tips for exercising safely during pregnancy, shared by Julie Clabby, the founder of Busylizzy Pregnancy and Postnatal Fitness Club.

  1. Prioritise Regular Activity: Healthy pregnant women experiencing a normal pregnancy should aim for at least 150 minutes of moderate-activity per week. This recommendation aligns with guidelines from the Chief Medical Officer (2019) and emphasises the importance of staying active throughout pregnancy.

  2. Diversify Your Workouts: Pregnancy is not a time to push yourself to the limits or take up high-impact activities that may pose risks. Instead, focus on a combination of gentle, pregnancy-friendly exercises such as yoga, Pilates, swimming, and walking. These activities help improve flexibility, maintain muscle tone, and promote overall well-being without putting undue stress on your body.

  3. Embrace Strength Training: Contrary to common misconceptions, strength training can be incredibly beneficial during pregnancy. Incorporating light weights, bodyweight exercises and cardio into your routine helps stabilise muscles and increase stamina, preparing your body for the physical demands of labour and childbirth. Under the proper guidance of a pregnancy fitness professional, strength training can be safe and effective.

  4. Listen to Your Body: Pregnancy is a time of immense change, and it’s essential to tune in to your body’s signals. Pay attention to how you feel during exercise, and modify or stop activities if you experience discomfort, pain, excessive fatigue or breathlessness. Consult with a healthcare provider or a certified prenatal fitness instructor to ensure that your exercise routine is appropriate for your stage of pregnancy and individual health status.

  5. Prepare for Labour and Delivery: Just as training is essential for running a marathon, staying active during pregnancy can help prepare your body for the challenges of childbirth. By maintaining a regular exercise regimen, you can build stamina, improve endurance, and enhance overall fitness, making the birthing process more manageable. If you don’t have any local pregnancy fitness classes in your area, the PregnaHub® app is a fantastic resource of expert guidance and live online pregnancy classes to enjoy at home.

  6. Stay Hydrated and Cool: Hydration is crucial for everyone, but it’s especially important during pregnancy and exercise. Drink plenty of water before, during, and after workouts to prevent dehydration and regulate body temperature. Additionally, avoid exercising in extreme heat or humidity, and opt for well-ventilated indoor environments or shaded outdoor areas whenever possible.

  7. Seek Professional Guidance: Every pregnancy is unique, and what works for one woman may not be suitable for another. Before starting or modifying an exercise programme during pregnancy, consult with a qualified healthcare provider or prenatal fitness specialist. They can provide personalised recommendations based on your health history, fitness level, and any specific considerations related to your pregnancy.

Exercising during pregnancy offers numerous health benefits, but it’s essential to approach it with care and caution. By following expert advice, such as the tips provided by Julie Clabby, you can stay active, maintain your well-being, and prepare your body for the transformative experience of childbirth.

You can access pregnancy exercise classes with Busylizzy for as little as £10/month via the PregnaHub® subscription, or they are included with any Mindful Natal® course booking.

We are here for you every step of the way!

Up next

Birth Trauma Enquiry: What Every Expectant Family Needs to Know

The UK Birth Trauma Enquiry, led by a cross-party group of MPs, looked into the experiences of over 1,300 women to understand why some face challenging childbirth situations.

Sign up for the FREE ‘Preparing to give birth with the NHS’ recorded workshop

Includes a 30 minute video workshop and printable checklist to help you to prepare for giving birth within a stretched maternity care system. Find out more here or complete the form to register: