Staying Active During Pregnancy: What Every Mum Needs to Know

Staying active during pregnancy is one way to support your body through this powerful season of change: physically, emotionally, and hormonally. As your body transforms to support new life, your approach to movement should evolve too.

While staying active during pregnancy has incredible benefits, it’s essential to understand what’s safe, effective, and supportive for both you and your baby.

At MumSafe, we believe in empowering mums with knowledge that helps them move confidently and safely through all stages of pregnancy. Let’s break down what exercising during pregnancy really means and how to do it well.

Why staying active during pregnancy matters

Regular movement during pregnancy can:

• Boost energy and mood
• Improve sleep
• Support circulation and reduce swelling
• Build strength and stamina for labor
• Aid in postnatal recovery

But not all exercises are created equal, especially when you’re pregnant. It’s not just about keeping fit. It’s about preparing your body for the journey ahead.

Listening to Your Body is Key

As your pregnancy progresses, your centre of gravity shifts, your joints become more mobile, and your heart works harder. That means the way you move, lift, and exercise needs to evolve too.

Your body is already doing a big job. So when you do move, it’s important to check in with how it feels.

Ask yourself:

• Am I getting more breathless than usual, too quickly?
• Do I feel any pressure in my belly or pelvic floor?
• Am I leaking urine, or feeling any discomfort or pain?

These are signs that your workout may need modification. At MumSafe™, we never push through discomfort. We work with the body, not against it.

How to Stay Active During Each Trimester of Pregnancy

First Trimester:
You may feel fatigued, queasy, or emotional. It’s okay to scale back and listen to your body. Gentle movement is still safe and beneficial — focus on mobility, core connection, and staying hydrated.

Second Trimester:
This is often the best time for staying active during pregnancy, as many women feel stronger and more energised. However, with a growing bump, posture shifts and balance may be affected. Modify abdominal work and avoid high-impact or twisting movements. Core and pelvic floor awareness is vital here.

Third Trimester:
Your focus now shifts to preparing for birth and supporting recovery. Think slow, intentional movement. Prioritize breathwork, stretching, and relaxation. Exercises that encourage pelvic mobility and optimal baby positioning are especially helpful.

What a pregnancy-safe workout should look like

An effective and supportive prenatal workout should:

• Support your body and emotions – Pregnancy isn’t just a physical change; it’s a whole-body experience. The right exercise approach honors both.
  
• Prioritise breath, posture, and core safety – Learning to move with proper alignment and breath helps protect your pelvic floor and support your growing belly.
  
• Adapt to your energy and symptoms – Some days you may feel strong, others more fatigued. A smart workout meets you where you are.
  
• Provide trimester-appropriate modifications – As your body changes, so should your movement. Exercises should evolve through each stage of pregnancy.
• Empower you with knowledge – When you understand how to stay active during pregnancy, you can move confidently and safely instead of avoiding movement out of fear.

Want to move safely and confidently during pregnancy?

Your body is doing incredible work and staying active during pregnancy should support, not stress, that process. If you’re unsure where to start or how to adjust your workouts for pregnancy, reach out to a qualified trainer who understands the unique needs of pre- and postnatal bodies.

MumSafe™-qualified trainers are specially educated in core and pelvic floor health and understand how to safely support women through every stage of motherhood.

When you work with a MumSafe Trainer, you know you are in safe hands. All MumSafe Trainers are pre and postnatally certified and work hand in hand with a Women’s or Pelvic Health Physiotherapist. They are registered exercise professionals and committed to always learning more about working with mums of all ages and stages. To find your local pre and postnatal trainer, click here and search your area.

You deserve to feel strong, supported, and informed every step of the way.

If you’re a trainer looking to join our team this year, check this link here and express your interest in becoming the go-to pre and postnatal specialist in your local area.