Pregnancy is a time of significant change, both physically and emotionally. While rest and self-care are essential, maintaining an appropriate level of physical activity can offer a wide range of benefits for both mother and baby. As long as your healthcare provider gives you the green light, regular exercise can make your pregnancy journey smoother and more enjoyable.

1. Boosts Mood and Reduces Stress

Hormonal changes during pregnancy can cause mood swings, anxiety and emotional ups and downs. Exercise helps release endorphins, often referred to as the ‘feel-good’ hormones, which can significantly improve mood and reduce stress levels. Activities like walking, swimming or prenatal yoga are gentle yet effective ways to lift your spirits and help you stay emotionally balanced.

2. Improves Sleep Quality

This fertility clinic suggests that many pregnant women struggle with getting a good night’s sleep, especially in the later stages. Regular physical activity can help regulate your sleep-wake cycle and reduce the likelihood of insomnia. Just be sure to avoid exercising too close to bedtime, as this can have the opposite effect for some people.

3. Helps Manage Weight Gain

Gaining weight during pregnancy is natural and necessary, but staying active can help ensure the weight gain remains within a healthy range. Exercise supports metabolism and helps you burn calories more efficiently, reducing the risk of excessive weight gain which can contribute to gestational diabetes and other complications.

4. Reduces Pregnancy Discomfort

As your body changes to accommodate your growing baby, you might experience backache, swelling and general discomfort. Gentle exercise, especially activities that strengthen the core and improve posture, can relieve many of these common pregnancy-related aches. Swimming is particularly beneficial as the water supports your weight and reduces pressure on your joints.

5. Prepares the Body for Labour

Labour is a physically demanding process, and maintaining good fitness levels can help you cope better with the intensity. Exercise improves stamina, strengthens muscles and boosts endurance — all of which are useful during delivery. Breathing techniques learned in prenatal yoga or Pilates can also be incredibly helpful during contractions.

6. Promotes a Quicker Recovery Post-Birth

Women who stay active during pregnancy often find it easier to return to their pre-pregnancy fitness levels after giving birth. Muscle tone, strength and cardiovascular health are better maintained, making the postpartum recovery period more manageable. Additionally, exercise can help reduce the risk of postnatal depression and improve overall mental wellbeing during this time of transition.

7. Supports Baby’s Health

Emerging research suggests that moderate exercise during pregnancy can have positive effects on the baby’s development, including better heart health and a lower risk of obesity later in life. While more studies are needed, it’s clear that staying active isn’t just good for mum — it can benefit baby too.

Every pregnancy is different, so it’s important to consult your GP or midwife before starting or continuing an exercise routine. That said, the benefits of staying active are numerous and well-supported by research. Whether it’s a brisk daily walk, a prenatal yoga class or a swim at your local pool, finding an activity you enjoy can greatly enhance your pregnancy experience.