The truth about exercising when you’re pregnant – and 8 common myths busted
PREGNANT women easily lean into the idea that they should rest as much as possible before their baby comes.
So it might surprise you to see a full-term mum-to-be out for a run, or squatting in the gym.
But before you pass judgement, note the guidelines in fact state that pregnant women should exercise almost as much as the general population.
Only 25 per cent of women reach recommended activity levels, however, according to the Active Pregnancy Foundation.
This may be because their time is taken up by parenting or work.
But there’s also a fear of judgement, given an old stigma that exercise may harm the baby.
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Women are certainly becoming more curious, however.
After Rihanna revealed her baby bump while performing the Super Bowl halftime show, in February 2023, searches for 'pregnancy workout' soared.
Other celebrities who have proudly exercised during pregnancy include the Kardashians, actress Blake Lively and British model and wife of Spencer Matthews, Vogue Williams.
You should always speak to your GP or midwife about any concerns you have about your pregnancy and exercising.
Here, three experts in pre and post-natal training dispel myths that contribute to a stigma around pregnancy and exercise.
MYTH 1: ‘Pregnant women shouldn’t exercise’
Forget what you’ve heard before because current expert guidelines state that exercise during pregnancy is safe and even beneficial for the baby.
“The guidelines are that pregnant women should aim for at least 150 minutes of moderate-intensity physical activity per week, which should include a muscle strength-based activity twice a week.
“You want to be prepared for that. Exercise during pregnancy is like prehabilitation for the other side.
“Labour can be quite long too, so you’ll want to have that strength and cardiovascular fitness to be able to push through.”
MYTH 2: ‘Don’t get your heart rate up’
Moderate-intensity exercise raises the heart rate and makes you feel warm.
You should still be able to hold a conversation (even if a little breathy) while exercising.
But if you can barely say a few words, you’re going too hard.
The advice used to be that pregnant women should keep their heart rate below 140 beats per minute.
“This of course is a legitimate concern. However, the 140bpm guidelines come from outdated research.
“Heart rate is too much of a subjective criteria to apply as a general rule, plus during pregnancy your cardiovascular system changes.
“Your heart rate may not respond the way it used to - nor in the same way as the next pregnant mum.”
MYTH 3: ‘You should stop exercising near your due date’
Even when your due date is nearing, it’s safe to do as much exercise as you feel comfortable with.
Hollie said: “Those guidelines are for your entire pregnancy. At six weeks, moderate exercise might be a spin class.
“But in your third trimester, it might be walking to the bus stop.
“Some people find their pelvic floor can't cope with jumping or jogging and there may be leaking, because it's under so much strain from the weight of the uterus.
“But there's no reason why you couldn't do something like that if it’s comfortable.”
MYTH 4: ‘If you’ve never worked out, don’t start now’
You can take up exercising at any point during pregnancy, experts say - yes, this advice may have changed from previous guidelines.
Lulu said: “If your pregnancy (or even just the process of getting pregnant) has made you question your inactivity and general health, you definitely shouldn’t be afraid to begin introducing regular, moderate exercise to your life.
“I would say start slowly - 15-20 minutes at a time, building up to 30 minutes."
Hollie said: “The benefits of staying active during pregnancy far, far outweigh any potential risks of starting something new. Don't think, ‘It’s too late’.”
Caroline recommends a mix of resistance training, weight training and Pilates while pregnant.
MYTH 5: ‘You can’t run or lift weights during pregnancy’
Lifting weights during pregnancy can be hugely beneficial because it mimics every-day movement.
“Picking up something from the floor while holding your baby is an offset squat,” Caroline said.
Running is also safe for expecting mums. However, Caroline said it’s best kept for those who are conditioned to running, rather than newbies.
Hollie added: “As long as your pelvic floor is comfortable and you’re not leaking, it’s fine.
“Lifting weights does put a lot of pressure through your core, and again, you might find your pelvic floor isn’t coping. In which case, reduce what you're lifting.”
MYTH 6: ‘Exercise will harm the baby’
The NHS states: ‘Exercise is not dangerous for your baby’.
Hollie said: “Sometimes people will say that they've been given grief at the gym, receiving comments like, ‘You're being selfish, you're putting your baby at risk’, especially because they presume women are doing it because they don't want to gain weight while they're pregnant.
“Actually, you’re being selfless. Anyone who's informed knows that exercising during pregnancy reduces health risks, improves the health of your baby, and potentially improves your chances of having a really positive birth.”
For mum, being active during pregnancy can reduce the risks of high blood pressure and gestational diabetes, while improving sleep, mental health, and managing pregnancy weight gain.
It can also make recovery after labour easier.
Hollie added: “The research supports that there's no risk of preterm labour or the odds of the baby being low weight.”
MYTH 7: ‘Don’t lie on your back’
One of the more well-known pieces of advice for women during pregnancy is that they shouldn’t lie on their backs to sleep or during exercise.
The additional weight of the uterus could put pressure on the main vein supplying the heart and the foetus, called aortocaval compression syndrome.
It causes symptoms of excessive sweating, nausea, tingling in the legs, laboured breathing and increased heart rate, usually within three to ten minutes of lying down.
The NHS says for pregnant women: “The safest position to go to sleep is on your side, either left or right.
“Research suggests that, after 28 weeks, falling asleep on your back can double the risk of stillbirth.
“This may be to do with the flow of blood and oxygen to the baby.”
Lulu said: “Some caution about sleeping on your back may be rightly warranted, but don’t be worried if you find yourself waking up on your back.
“There is a distinct difference between spending the entire night on your back, and spending a few minutes on your back doing glute bridges.”
Hollie said that generally it’s advised not to lie on your back for longer than three minutes after the first trimester, adding: “That's why it's great if you’re doing something like Pilates or yoga, because the instructor would modify the positions for you.”
MYTH 8: ‘Exercise in pregnancy won’t be fun’
It’s hard to get motivated to go to the gym, let alone while pregnant.
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Caroline said most women are motivated once they become aware of the benefits of exercise to them and their babies.
There is the social aspect of meeting other mums at prenatal exercise classes, too.
What does the NHS say about exercise in pregnancy?
The NHS states: "The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour."
It tells women to keep up with exercise for as long as comfortable and that this is not dangerous for the baby.
The NHS tips are:
- Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.
- As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.
- If you were not active before you got pregnant, do not suddenly take up strenuous exercise.
- If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you're pregnant.
- Always warm up before exercising, and cool down afterwards
- Try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing
- Avoid any strenuous exercise in hot weather
- Drink plenty of water and other fluids
- You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors.
- Exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls carry a risk of damage to your baby