Can you exercise while pregnant—and even enjoy it?
The short answer: YES!
If you have a low-risk pregnancy with no contraindications from your doctor, staying active is one of the best things you can do for both yourself and your baby.
Even if you weren’t super active before pregnancy, gentle movement is highly recommended. The key is to adapt your workouts to your changing body. This guide will help you bust a few myths, give you practical tips, and show you how prenatal exercise can be safe, energizing, and fun.
So let’s dive into the golden rules of exercising while pregnant.
1.KEEP IT LOW (IMPACT)
As your body changes, your joints and bones are already working harder to support the extra weight. That means high-impact workouts like jumping or boxing are a not recommended during pregnancy—they put unnecessary strain on your skeleton and joints.
Instead, focus on low-impact exercises that support your body:
- Mat workouts (think pilates or gentle strength training)
- Water workouts or aquafitness (the buoyancy of water supports your bump and makes exercise feel light, safe, and enjoyable)
Water-based exercise is one of the most recommended prenatal workouts by doctors and OBGYNs because it reduces pressure on your body, keeps you cool, and lets you move freely.
2.DON’T BREAK YOUR HEART (RATE)
Pregnancy naturally increases your heart rate—your body is pumping up to 50% more blood than usual!
You may have heard the “140 beats per minute” rule for pregnancy workouts, but that’s outdated. Every woman’s heart rate responds differently depending on age, fitness level, and genetics.
Instead, use the talk test or “perceived exertion”:
- Aim for a moderate to challenging effort (65–75%)
- You should be able to talk in short sentences, but not feel breathless
�� Fun fact: exercising in the water often lowers your heart rate by 10–15 beats per minute compared to land workouts. Another reason to love prenatal water exercise!
3.KEEP IT COOL
If you live in a hot climate (hello Singapore mamas ��), overheating is a real risk during pregnancy. Your body temperature is already higher than usual, and working out in the heat can cause dizziness, cramps, or even endanger your baby.
Here’s how to avoid overheating:
- Skip workouts during the hottest hours of the day
- Choose air-conditioned rooms or shady spots outdoors
- Better yet, exercise in the water—it’s refreshing, cooling, and safe
4.DO NOT OVERSTRETCH
Here’s a fun pregnancy fact: your placenta produces a hormone called Relaxin, which loosens your ligaments to prepare your body for birth. Amazing, right?
But Relaxin doesn’t just target your hips—it makes all your ligaments looser, which means you’re more likely to overstretch or injure yourself.
Tips for safe stretching during pregnancy:
- Move slowly, never force a stretch
- Avoid lying flat on your back or going upside down
- Be extra careful with balance-based stretches
Stretching is still great for easing aches and cramps—just modify your movements and keep it gentle.
5.TAKE IT SLOW(ER)
Pregnancy is not the time to chase personal bests or break fitness records. And no, exercising while pregnant doesn’t mean you’re “sick”—but your body is doing the most important job of all: growing a baby.
Adapt your pre-pregnancy workouts, listen to your body, and give yourself grace. Some days you’ll feel energetic, other days sluggish—that’s normal. The goal is simple: just keep moving.
Remember, working out while pregnant isn’t just about managing weight or staying fit—it’s about your overall wellbeing. Prenatal exercise helps:
- Boost your mood (thank you, dopamine!)
- Reduce stress and pregnancy-related aches
- Improve sleep
- Prepare your body for labour and recovery
And perhaps most importantly, it gives you much-needed “me time” to connect with your body while it’s changing.
Every pregnancy is unique, so always get your doctor’s approval before starting or continuing an exercise routine. But if you’re cleared for activity, make it fun, make it safe, and make it part of your self-care.
Whether it’s walking, stretching, or aquatic fitness classes designed for pregnant women, there are so many ways to stay active and enjoy your pregnancy.
Prenatal exercise is about more than movement—it’s about feeling strong, confident, and connected during one of the most transformative times of your life.
�� Looking for safe, low-impact workouts in Singapore and Thailand? At The Ripple Club, we specialise in aquatic fitness classes that are perfect for moms-to-be. The water supports your body, keeps you cool, and makes every workout feel light and joyful.
Alicia xx