Exercise during pregnancy

Exercise during pregnancy

Whether you enjoy a gentle yoga or a walk in the park, as long as your doctor agrees, thirty minutes of light exercise a day will do both you and your baby the world of good.

Exercise during pregnancy

As well as increasing your energy levels, gentle exercise can also help to:

  • Reduce discomforts such as constipation, cramps and backache
  • Feel stronger and be able to cope with everyday tasks
  • Sleep better
  • Reduce stress and fend off any pregnancy blues
  • Keep you looking and feeling good
  • Meet other mums-to-be
  • Get your body shape back faster after your baby’s born
  • Prepare you for labour
  • Have some fun!

If you haven’t done much exercise before, consult your doctor before starting any exercise. it’s best to start with simpler, low-impact and gentle activities, like:

  • Pilates or yoga – the type where breathing and relaxed stretching is best
  • Walking or light jogging
  • Swimming
  • Antenatal exercise classes or aquanatal classes
  • Dancing
  • Cycling – As your bump grows, your centre of balance changes so you’re more likely to lose your balance!

Some exercise classes are specifically designed for mums-to-be. (Always ask the instructor if it’s okay for you to join the class).

Here are some dos’ and don’ts’


  • Get overheated for prolonged periods
  • Overdo things – trust your body, and if you feel dizzy, faint, cramped, exhausted or too hot… STOP!
  • Go horse riding, skiing, weightlifting, backpacking, scuba-diving, high-impact sports, contact sports and activities involving heights


  • Wear a sports bra and supportive footwear.
  • Drink plenty of water.
  • Watch your balance (pregnancy changes your centre of gravity).
  • Always talk to your doctor before starting any exercises during pregnancy.

Always consult your doctor if you have concerns as you progress further into your pregnancy.

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