Exercising during pregnancy

Exercising during pregnancy: staying active safely and healthily

Exercising during pregnancy is not only safe, but also very important for your health and that of your baby. Working out helps you stay fit, reduces fatigue, back pain, and stress, and prepares your body for childbirth.

Not every sport is suitable at every stage of pregnancy. Safe choices include walking, swimming, prenatal yoga, Pilates, and cycling on a stationary bike. These activities are accessible, reduce the risk of injury, and help keep your muscles and joints flexible.

Always listen carefully to your body. Stop immediately if you experience dizziness, pain, bleeding, or other symptoms, and consult your midwife if in doubt.

Would you like extra guidance? Consider a special pregnancy fitness or yoga class. This way, you train safely, learn the right exercises, and meet other pregnant women who want to stay active.

Going outside every day is good because of the vitamin D in the daylight and the fresh air.

Pregnant women who work outside the home are already moving because they get up early and go to work, and are active there.

If a pregnant woman does not work, or works from home, it is normal and desirable to walk outside for at least 1 hour twice a day (so at least 2 hours a day). Preferably an hour in the morning and an hour in the afternoon.

This therefore also applies to the days off.

Exercising during pregnancy is allowed, except for training the abdominal muscles, which is advised against.

During pregnancy, it is important to choose sports that are safe for you and your baby, do not raise your heart rate excessively, and where the risk of falling or bumping is minimal. Below is an overview of the most recommended sports per stage:

1. Walking

Very low risk and good for fitness and circulation
Easily adaptable to your pace and pregnancy
Ideal for all stages of pregnancy

2. Swimming and aquatic sports

Water supports your weight, relieving pressure on the joints.
Helps with back and pelvic pain
Pregnancy swimming lessons or aquarobics are perfect

3. Prenatal yoga

Improves flexibility and relaxation
Reduces stress and helps with breathing
Specially designed exercises for pregnant women

4. Pilates for pregnant women

Strengthens core muscles, back, and pelvic floor
Helps maintain good posture
Safe with adapted exercises

5. Cycling on a stationary bike

Low risk of falling compared to cycling outdoors
Keep your fitness and legs fit
Can be adjusted to your own pace

6. Light strength training

With light weights and controlled movements
Focus on back, arms and legs
Always heat thoroughly and avoid heavy strain on the stomach.

7. Swimming

Swimming is one of the best sports during pregnancy. The water supports your body, relieving stress on your joints and muscles. This makes swimming a safe and comfortable way to stay active during all stages of pregnancy. Swimming is incredibly relaxing.

Benefits of swimming during pregnancy

Less pressure on the back, pelvis, and knees
Improves fitness and blood circulation
Reduces fluid retention and tired legs
Has a relaxing effect and reduces stress

Swimming helps keep your body strong and flexible without putting strain on your baby. Swimming can also often provide relief for pelvic or back pain.

What should you look out for?
Swim at a relaxed pace and avoid intense jumps or turns. Preferably choose breaststroke or backstroke and listen carefully to your body. Stop if you experience dizziness, pain, or other symptoms, and consult your midwife if in doubt.

Guided pregnancy swimming or aquafitness is a pleasant and safe way to stay active and meet other pregnant women.

Stay active, relax in the water, and enjoy a healthy pregnancy.

Sports to avoid: