Exercise during pregnancy – safe physical activity

In recent years, awareness of a healthy lifestyle has become increasingly widespread. Women who are already active often wish to maintain their habits during pregnancy and after childbirth. But is exercising during pregnancy actually advisable? Absolutely! However, it is important to adapt physical activity to each stage of pregnancy and to one’s own physical condition.

Is exercise during pregnancy safe?

Many women are physically active in their daily lives and engage in sports as a hobby. It is considered safe to continue exercising during an uncomplicated pregnancy—both for the baby and the expectant mother. This is especially true for women who were already active before becoming pregnant. Women who wish to start exercising only after becoming pregnant should discuss this with their gynecologist and perform the training under the guidance of a specially trained coach or physiotherapist.

However, physical exertion should be avoided entirely in certain cases. Contraindications for exercise during pregnancy include:

• High-risk pregnancy
• Shortened cervix
• Placenta previa
• Previous miscarriages
• Risk of premature birth
• Bleeding during pregnancy
• High blood pressure
• Multiple pregnancy

For this reason, all physical activity should be coordinated with a gynecologist. Interestingly, in some cases—such as gestational diabetes—exercise can even help improve blood sugar levels.

Which exercises are suitable during pregnancy? – Movement is key!

Healthy, balanced nutrition and physical activity are particularly important during this stage of life. The WHO recommends regular physical activity for all pregnant and postpartum women without medical restrictions. Daily walks with at least 5,000 steps are a good foundation. Breathing, relaxation, and stretching exercises are also recommended, as they relieve tension and improve well-being.

Group classes specifically for pregnant women are also ideal. Experts advise against exercises that heavily strain the abdominal muscles or involve abrupt movements. The intensity of the workout should be based on the woman’s prior level of physical activity.

Exercise in the first trimester

The early weeks of pregnancy are considered particularly sensitive, as the risk of miscarriage is highest during this time. Intense workouts, especially those involving strong abdominal tension or pressure, should be avoided. Instead, gentle exercises that activate the oblique and transverse abdominal muscles are recommended.

Suitable activities for the first trimester include:

• Walks
• Gentle walking workouts
• Yoga
• Pilates
• Swimming

These activities can, of course, be continued in later pregnancy stages, as they are relaxing and help relieve discomfort.

Exercise in the second trimester

During the second trimester, physical changes slow down, and the expectant mother usually feels more energetic. Breathing capacity improves, making exercise easier. The workout routine can now be slightly intensified, and new exercises—such as those strengthening the pelvic floor—can be introduced.

Recommended activities during this phase:

• Stationary cycling – relieves the legs and stabilizes the pelvis and lumbar spine; also boosts cardiovascular and respiratory function.
• Water aerobics – ideal for pregnant women who don’t want to swim; relieves joints, strengthens muscles, and improves endurance.

Exercise in the third trimester

Should you stop exercising towards the end of pregnancy? Not at all—physical activity continues to be beneficial, although the intensity should be reduced. The focus should now be on breathing exercises that help during labor, relieve muscle tension, and promote circulation.

The goal is to physically prepare for childbirth and alleviate typical symptoms such as water retention or back pain. Gentle, relaxing movements are especially helpful.

Benefits of regular exercise during pregnancy

Regular activity improves well-being and reduces the risk of gestational diabetes and other complications. Exercise increases endurance, joint flexibility, and helps maintain physical fitness.

In addition, exercise prepares the body for childbirth and the postpartum period—for example, when carrying the baby or car seat.

Other benefits:

• Reduction of back pain, varicose veins, swelling, and constipation
• Faster postpartum recovery
• Less weight gain
• Prevention of long-term conditions such as diabetes, hypertension, or orthopedic issues

Even the baby benefits from the mother’s active lifestyle:

• Higher Apgar scores
• Lower risk of complications during delivery
• Improved oxygen supply due to better uterine and placental blood flow

Sports to avoid during pregnancy

Sports with a high risk of injury or falls are off-limits, including:

• Skiing or snowboarding
• Martial arts
• Weightlifting
• Team sports

High-intensity workouts that significantly elevate the heart rate (over 140 beats per minute) should also be avoided. Exercises involving strong impact, abdominal pressure, or intense twisting movements are not suitable—such as jump rope, deep squats, torso twists, or crunches.

Also important:

• Stay hydrated
• Eat a balanced diet
• Avoid overheating

Before starting any exercise program, it is advisable to consult a doctor.

How often should you exercise during pregnancy?

Consistency is key. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should exercise three or more times per week for about 45 minutes each session:

• 15 minutes warm-up
• 15 minutes main workout
• 15 minutes cool-down

Women who are untrained should begin with 3 sessions of 15 minutes per week and gradually increase the duration.

Running during pregnancy – A risk?

This topic is controversial and depends on several factors. Running is not recommended during the first trimester—mainly due to nausea and hormonal changes. In the second trimester, which is considered the most stable phase, moderate jogging may be possible—provided the woman was already a runner before pregnancy and there are no medical concerns.

FAQ:

Which exercises are suitable during pregnancy?
Gentle exercises that don’t significantly raise blood pressure or strain the abdomen. Avoid jumping, skipping, torso twists, crunches, or squats.

What are the benefits of exercising during pregnancy?
Joint relief, increased muscle strength, better mood, preparation for childbirth, and fewer discomforts such as back pain.

What should you pay attention to when exercising during pregnancy?
Listen to your body—pause immediately in case of dizziness, pain, or cramps, and adjust the workout plan as needed.