Pregnancy Exercise
Exercise is healthy for pregnant women and their unborn babies; thus, midwives must provide women with guidelines for safe physical activity and support them throughout their pregnancies. Midwives should promote physical activity during pregnancy as the primary healthcare providers for low-risk pregnant women and include activity-related discussions in the antenatal care continuum. Women should strive to engage in at least 150 minutes of moderate-intensity exercise each week, and they should continue this as soon as they can in the postpartum period.
Experts agree these pregnancy exercises are the safest:
Maintaining physical activity during pregnancy can improve mood, reduce discomfort, boost circulation, and promote a smoother labor and recovery. Experts agree that the following low-impact exercises are among the safest and most beneficial for pregnant individuals:
- Walking
Brisk walking provides a full-body workout that improves cardiovascular health and strengthens muscles without placing stress on joints. It’s accessible, gentle, and can be easily adapted to your comfort level throughout pregnancy. - Swimming and Water Workouts
Water-based exercises engage multiple muscle groups while offering buoyant support for your body. Swimming reduces the risk of injury and alleviates pressure on the joints, making it especially helpful for relieving back pain and reducing swelling. - Stationary Bicycling
As balance becomes more challenging later in pregnancy, stationary bikes are a safer alternative to traditional cycling. They allow for heart-pumping cardio in a stable position, minimizing the risk of falls and injuries. - Modified Yoga and Pilates
Prenatal yoga and Pilates encourage flexibility, relaxation, and mindful breathing. These practices can help with stress management and posture. Specialized classes offer modified poses to accommodate balance shifts and growing bellies, avoiding positions that require lying flat on your back or staying still for long periods. - Important Note: Always consult your healthcare provider before starting or continuing any exercise regimen during pregnancy, especially if you have medical conditions or complications.
Suppose your patient is an experienced runner, jogger, or racquet sports player. In that case, she may be able to keep doing these activities during pregnancy, provided that as the healthcare provider in charge, you need to monitor and guide her all the way.
While pregnant, avoid activities that put your client at increased risk of injury, such as the following:
While engaging in pregnancy exercises can greatly benefit physical and emotional health, it’s equally important to be aware of activities that may pose safety risks during this delicate time. Due to changes in balance, circulation, and core temperature regulation, certain types of exercise or environments may increase the risk of injury to the pregnant individual or developing fetus. The following activities should be avoided unless specifically cleared by a healthcare provider:
- High-Impact and Contact Sports
Activities like boxing, ice hockey, soccer, and basketball carry a high risk of abdominal trauma, which could impact fetal safety. - Skydiving
The extreme forces and unpredictability of this activity make it unsuitable for pregnancy under any circumstances. - Fall-Prone Sports
Downhill skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding all present significant fall risks due to balance changes in pregnancy. - Hot Yoga or Hot Pilates
Excessive heat from these classes can lead to overheating, dehydration, and complications with fetal development. Choose cooler environments and prenatal-modified versions instead. - Scuba Diving
Pressure changes during dives pose a threat to fetal oxygenation and should be avoided during pregnancy. - Altitude-Based Activities Above 6,000 Feet
- If you don’t live at a high elevation, exercising above 6,000 feet may reduce oxygen availability and increase risks for both you and your baby.
Opt for low-impact, temperature-safe pregnancy exercises such as swimming, walking, stationary cycling, and prenatal yoga under professional guidance. Always consult with a healthcare provider before starting or modifying your exercise routine during pregnancy.
Tips for Midwives
At every antenatal appointment, midwives should consistently bring up the importance of pregnancy exercise, even if it’s just a brief one- to five-minute conversation. These small moments of counseling can have a powerful impact, especially given how much ground must be covered during each clinical visit. Using quick visuals or handouts can reinforce key messages efficiently.
It’s essential to reassure expectant mothers that pregnancy exercise is both achievable and beneficial—no gym membership or expensive equipment required. Simple activities like walking, stretching, or gentle prenatal yoga can significantly improve outcomes for both mother and baby. When midwives actively dispel myths and encourage safe movement, they empower women to take charge of their physical health during pregnancy and beyond.
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