Exercise & Pregnancy: What’s Safe, What’s Not, and Why It Matters

Can Exercise During Pregnancy Affect My Baby? Let’s Chat!

I totally get it - you’re growing a tiny human, and all you want to do is what’s best for you’re baby. You might be questioning if exercise is still a good idea. Maybe you’ve heard mixed messages—some people say, “Take it easy, you’re pregnant!” while others tell you, “Exercise is great for you and the baby!”

Spoiler - Exercise is actually really good for both you AND baby!

Grab my FREE Growing & Glowing - Exercise in Pregnancy Guide here to feel confident and strong as you move through your pregnancy!

During my three pregnancies I heard some of the craziest things by people on the street - I was told my babies wouldn’t grow (all three were 8lbs FYI!) and a women even told me that I would brain damage my baby from all the jumping around. It is understandable why you might be feeling nervous about working out while pregnant when these are the types of voices we are hearing.

As a pre- and post-natal coaching specialist with 16 years of experience I am here to provide you with the facts to help empower you to make educated decisions around your activity while pregnant!

The Good News: Exercise is Beneficial for Your Baby!

If you’re worried that moving your body could somehow harm your baby, take a deep breath and relax. Research actually shows that exercise during pregnancy is really beneficial for both of you. Here’s how:

✅ More Oxygen & Nutrients: Exercise improves blood flow, which means your baby gets more oxygen and nutrients to support healthy growth.

✅ Supports Brain Development: Some studies suggest that babies of active mums may have enhanced brain function after birth.

✅ Stronger Heart & Lower Risk of Chronic Conditions: Exercise during pregnancy may help reduce your baby’s long-term risk of heart disease, diabetes, and obesity.

So if you needed reassurance, here it is: staying active is one of the best things you can do for your little one!

And It’s Not Just Good for Baby—It’s Good for You Too!

Pregnancy can with some fun (read: not-so-fun) side effects like back pain, swollen feet, and exhaustion. The good news? Exercise can help with that!

✨ Less Aches & Pains: Moving your body can help reduce back pain, pelvic discomfort, and swelling.

✨ More Energy & Better Sleep: Regular movement can fight pregnancy fatigue and even help you sleep better.

✨ Boosted Mood: Thanks to those lovely endorphins, exercise can help with keeping your mood up (because not every day of pregnancy is sunshine and rainbows unfortunately)

✨ Stronger Recovery Post-Birth: Staying active helps your body recover more easily after delivery.

Sounds like a win-win, right?

What Should You Consider?

When staying active during pregnancy, keep these key points in mind:

✔️ Choose Low-Risk Activities – Opt for non-contact sports or exercises that have minimal risk of falling or impact to your growing bump.

✔️ Check In with Your Core & Pelvic Floor – Pay attention to how your body is responding. You may need to adjust impact and weights depending on how your pelvic floor is handling the load.

✔️ Modify Your Positioning as Needed – As your pregnancy progresses, some exercises may need to be adapted to keep both you and baby comfortable and well-supported.

✔️ Stay Cool & Hydrated – Pregnancy can make you overheat more easily, so find ways to regulate your temperature and drink plenty of water during workouts.

✔️ Adjust Intensity Based on Energy Levels – Your energy will fluctuate, and that’s normal! While this isn’t the time to chase personal bests, you can still work out at a pretty high intensity if that feels good for you. It is advised that you work out at a maximum of 8.5 perceived rate of exertion out of 10 (remembering that this is a limit, not a target!) so you should still be able to say a few words/ say a sentence when working out. alternatively you can use a heart rate monitor during your workouts, ensuring that you are keeping your heart rate at 90 % or below of your maximum! Tao calculate your maximum heartrate it is 220 minus your age.

Talk to the Professionals

Getting the right advice can make all the difference in feeling confident and safe while staying active during pregnancy.

✔️ Consult Your Healthcare Team – Discuss your current exercise routine and what you’d like to continue during pregnancy.

✔️ Ask Questions – If modifications are suggested, ask for clear explanations so you understand the reasons behind them.

✔️ Seek Expert Support – Consider working with a Pre- and Postnatal Coaching Specialist for personalised guidance and reassurance.

✔️ Move with Confidence – With the right support, you can adapt your workouts safely and feel strong throughout your pregnancy.

Download your FREE Growing & Glowing - Exercise in Pregnancy Guide today and take the guesswork out of exercising in your pregnancy.

Still unsure or have questions? Contact me on hello@beyond-fitness.ie, I’m here to chat! You can also find me on instagram @beyond____fitness