Exercising in Pregnancy

Staying active during pregnancy can boost your energy, improve your mood, and promote a healthier pregnancy overall. At Grosvenor Gardens Healthcare, our private obstetricians offer personalised advice on exercise routines, helping you maintain a safe, balanced fitness plan—whether you’re a seasoned gym-goer or just starting out.

Why Exercise Matters in Pregnancy

• Enhanced Wellbeing: Regular activity can reduce stress, enhance mood, and improve sleep quality.
• Better Weight Management: Moderate exercise helps you avoid excessive weight gain and eases postpartum recovery.
• Reduced Pregnancy Discomfort: Strengthening muscles and promoting good posture can ease back pain, pelvic discomfort, and constipation.
• Lower Risk of Gestational Diabetes & Hypertension: Physical activity supports healthy blood sugar levels and blood pressure, minimising some pregnancy-related complications.

Choosing the Right Exercises

Safe, Low-Impact Options

1. Walking
• An ideal starting point for most fitness levels. Walking can be easily modified for pace and duration.
2. Swimming or Aquanatal Classes
• Water supports your body weight, reducing stress on joints while toning muscles.
3. Prenatal Yoga & Pilates
• Strengthen core muscles, improve flexibility, and practise relaxation techniques that may help with labour.
4. Stationary Cycling or Elliptical Machines
• Provide cardiovascular benefits without the risks associated with outdoor cycling or high-impact movements.

Exercises to Approach with Caution

• High-Impact Sports: Activities like running or aerobics may still be possible for some, but it’s essential to discuss intensity and technique with a healthcare professional.
• Contact Sports: Rugby, martial arts, or any sport involving collision poses a higher risk of abdominal trauma.
• Exercises with Fall Risks: Horse riding, skiing, or outdoor cycling on busy roads can be risky, especially as your centre of gravity shifts.

Always listen to your body. If you feel pain, dizziness, or sudden discomfort, stop and consult your obstetrician.

When to Seek Medical Advice

While exercise is generally beneficial, it’s crucial to get individualised guidance if you have:

• High-Risk Pregnancy: Conditions like pre-eclampsia, placenta praevia, or a history of preterm labour might limit certain activities.
• Multiple Pregnancies: Carrying twins or more can affect how much exercise you can safely manage.
• Joint or Musculoskeletal Issues: Pelvic girdle pain (PGP) or spinal problems may need tailored exercise adjustments.
• Unusual Symptoms: If you experience vaginal bleeding, regular painful contractions, chest pain, or amniotic fluid leakage during exercise, seek immediate advice.

Grosvenor Gardens Healthcare’s Approach

1. Personalised Consultation
• We begin by reviewing your medical history, current pregnancy status, and any pre-existing fitness levels or concerns.
• Our private obstetricians will discuss which activities best suit your trimester, body type, and overall wellbeing.
2. Ongoing Monitoring
• If needed, we coordinate with physiotherapists or prenatal fitness specialists for a tailored exercise plan.
• Regular check-ups ensure your programme remains safe as your pregnancy evolves.
3. Holistic Lifestyle Support
• Beyond exercise, we offer guidance on nutrition, hydration, and stress management—key components of a healthy pregnancy.
• Our two London clinics, in Dulwich and Belgravia, provide discreet, comfortable environments, keeping you supported every step of the way.

Practical Tips for Exercising in Pregnancy

• Warm Up & Cool Down: Prepping your muscles reduces strain, while gentle post-exercise stretching minimises stiffness.
• Stay Hydrated: Aim for regular sips of water before, during, and after workouts.
• Mind Your Body Temperature: Avoid overheating by exercising in well-ventilated spaces or using fans, especially during hot weather.
• Modify as You Grow: As your bump gets bigger, adjust exercise intensity and movements to maintain good balance and comfort.
• Avoid Lying Flat on Your Back (After the First Trimester): This position can compress major blood vessels and reduce blood flow to your baby.

Frequently Asked Questions (FAQs)

1. Can I Start Exercising if I Wasn’t Active Before Pregnancy?
   Yes. Begin with gentle, low-impact activities such as short walks or light yoga, gradually building up as you feel more confident. Always check with a healthcare provider first.
2. How Often Should I Exercise?
   Most guidelines recommend 150 minutes of moderate-intensity exercise spread over the week—e.g., 30 minutes, 5 days a week. Listen to your body and pace yourself.
3. Is It Safe to Do Abdominal Exercises?
   Basic core-strengthening is beneficial, but high-intensity abdominal work—like crunches—may need modifying to prevent diastasis recti (abdominal separation). A trained professional can show you safer techniques.
4. Can Exercise Trigger Labour?
   Routine moderate exercise doesn’t typically induce labour. However, vigorous workouts in late pregnancy might lead to Braxton Hicks contractions, which aren’t usually a cause for concern.

Book a Private Consultation

If you’re unsure about safe exercising in pregnancy, or want a tailored fitness plan, Grosvenor Gardens Healthcare is here to help. Our private obstetricians provide expert, personalised advice, enabling you to stay active and confident throughout your pregnancy journey.

Contact us today to schedule an appointment at our Dulwich or Belgravia clinic. Together, we’ll develop an exercise routine that supports a healthy, happy pregnancy.

Other Services we offer: 

Private Gynaecologists

Private GP

Private Paediatrician

Private Obstetrician & Maternity Hospital

Private Colposcopy