7 Safe and Effective Ways to Keep Active During Pregnancy: an Online Guide for Expectant Parents
Staying active during pregnancy is often recommended as part of a healthy routine, unless advised otherwise by a midwife or healthcare professional. Gentle pregnancy exercise can support physical wellbeing, improve energy levels, reduce stress, and help prepare the body for labour and birth.
For most expectant parents with an uncomplicated pregnancy, regular movement such as walking, stretching, and low-impact exercise is considered safe. However, if you have any pregnancy complications or medical concerns, you should always speak with your midwife before starting or continuing exercise.
If you are looking for safe and simple ways to stay active during pregnancy, here are seven options that work well for many expectant parents, whether at home or online.
1) Walking during pregnancy
Walking is one of the safest and most accessible forms of pregnancy exercise. It is low-impact, easy to adapt, and requires no equipment.
A daily walk can support circulation, reduce stiffness, and help maintain general fitness throughout pregnancy. Many people also find it beneficial for mental wellbeing, especially during later stages of pregnancy.
The pace and distance can be adjusted depending on your energy levels and comfort.
2) Pregnancy yoga and gentle stretching
Pregnancy yoga is a popular form of antenatal exercise that focuses on flexibility, breathing, and relaxation.
It is designed to support the changing body during pregnancy, helping to improve posture, ease tension, and encourage mindful movement.
Many online pregnancy yoga classes are available, making it easy to follow guided sessions at home as part of your antenatal fitness routine.
3) Online pregnancy exercise classes
Structured online pregnancy exercise classes can be a helpful way to stay active from home during pregnancy.
These classes are typically designed specifically for expectant parents, focusing on low-impact movement, safe strengthening, and mobility work suitable for pregnancy.
An added benefit of online antenatal fitness sessions is flexibility, allowing you to exercise at a time that fits around your schedule and energy levels.
4) Swimming and water-based pregnancy exercise
Swimming and water-based exercise are often recommended during pregnancy due to the supportive nature of water.
The buoyancy reduces pressure on joints and ligaments, making movement feel easier and more comfortable. Many people find swimming helps relieve pregnancy-related aches, particularly in the back and pelvis.
It is also a gentle way to maintain cardiovascular fitness without high impact.
5) Pilates for pregnancy fitness
Prenatal Pilates is a low-impact pregnancy exercise that focuses on core strength, posture, and controlled movement.
During pregnancy, Pilates can help support the growing bump, improve stability, and reduce discomfort in the back and hips.
It is often included in antenatal exercise routines because it strengthens key muscle groups used during labour and recovery.
6) Cycling during pregnancy (where comfortable)
Cycling can be a suitable form of exercise during pregnancy for those who are already confident riders.
Many expectant parents choose gentle outdoor cycling or switch to a stationary bike for added stability and safety.
As with all pregnancy exercise, comfort is key, and it is important to adapt or pause cycling if balance or discomfort becomes an issue.
7) Gym workouts and low-impact strength training
Gym-based pregnancy exercise can be a flexible way to stay active, particularly when focused on low-impact cardio and light strength training.
Many gyms also offer antenatal or prenatal fitness classes tailored to expectant parents, focusing on safe movement patterns during pregnancy.
Strength-based exercise can support posture, improve stamina, and help prepare the body for the physical demands of labour.
Looking for an online antenatal class?
If you are preparing for birth and early parenthood, Antenatal by Cells4Life offers flexible online antenatal classes designed to fit around modern life.
Led by Cass McNamara, an experienced midwife with 27 years in practice, the programme covers pregnancy, labour, birth, recovery, and life with a newborn through evidence-based, accessible guidance.
With online access, you can learn at your own pace and revisit the content whenever you need to throughout your pregnancy journey.