When we fall pregnant, one of the first things many women wonder is “is it safe to exercise in pregnancy?” For lots of different reasons, our usual routine of exercise often changes during pregnancy.

You might stop moving in the way you used to because:

You feel unwell or exhausted in the first trimester
You’re nervous about whether your regular exercise (like gym workouts, weightlifting, or high-intensity training) is safe
You’re worried about risks, such as falling when running or cycling
Or, quite simply, you don’t have the same energy or motivation

Whatever the reason, it’s completely normal to pause or adapt your exercise habits. But it can also feel frustrating, not just physically, but mentally too, if you’re missing the benefits of moving your body.

That’s why it helps to explore what exercise is safe in pregnancy and to find alternatives that support both your body and your mind.

Is It Safe to Exercise in Pregnancy?

The short answer is yes. In most cases, staying active during pregnancy is both safe and beneficial. In fact, regular movement can help:

Support your changing body
Boost your energy levels
Improve your mood and reduce stress
Prepare your body for birth
Aid recovery after your baby is born

The key is choosing safe exercise in pregnancy, movement that’s adapted to your stage of pregnancy and guided by someone who understands the needs of a pregnant body.

What Exercise Is Safe in Pregnancy?

If you were active before pregnancy, many forms of exercise can still be continued safely, provided you listen to your body and make modifications where needed. Walking, swimming, light strength training, and low-impact fitness are all good options.

One of the best choices for safe exercise in pregnancy is pregnancy yoga.

Pregnancy yoga offers:

Safe movement – building strength, flexibility, and stability in a controlled way
Breathwork – helping you stay calm and present, while preparing useful techniques for labour
Pelvic awareness – understanding how your body works and optimising positioning for pregnancy and birth
Relaxation time – something that can often be missing from standard antenatal classes
Connection – both with your baby and with other mums-to-be going through pregnancy at the same time as you

Pregnancy yoga is suitable whether you’re preparing for a vaginal birth, a planned C-section, or simply want to stay active and supported throughout pregnancy.

Why Choose a Qualified Pregnancy Yoga Teacher?

To make sure your pregnancy yoga practice is safe, it should always be taught by a qualified instructor who understands the changes and considerations in pregnancy. A good teacher will carefully design each class so that every posture, movement, and breath technique is safe for both you and your baby.