Exercise and Physical Activity

Your body is already performing an incredible feat — growing a human being. But staying active or exercising regularly during pregnancy also has proven benefits: it reduces back and pelvic pain, helps you sleep better, and often supports faster recovery after birth.

That said — and this is important — not every pregnancy goes smoothly. Sometimes you experience discomfort, or simply don’t have the energy or motivation to stay active. And that’s completely okay. We’re here to help you find what works best for you.

Facts & myths about exercising during pregnancy

True:

• Many pregnant women don’t exercise during the first 12–14 weeks because they feel tired or nauseous — and that’s OK!
• Physical activity is healthy for both you and your baby.
• You can keep exercising, even if you’ve just found out you’re pregnant.
• You don’t need to be an athlete to benefit from movement.

Not true:

• Pregnancy is a time to stop doing anything physical.
• A higher heart rate is automatically dangerous for your baby.
• You can’t use your abdominal muscles at all.

What to avoid

From about 12 weeks onward, your uterus rises above your pelvic bone and your belly becomes more exposed. From that moment, we recommend avoiding the following:

• Contact sports: boxing, judo, karate, and other sports where you might be hit in the abdomen.
• High-risk sports: hockey, football, basketball, horseback riding, skiing, or snowboarding — anything with a higher risk of falling.
• Extreme conditions: very hot, humid environments or high altitudes above 2000 metres (unless you’re already used to them).
• Diving: not recommended during pregnancy.
• Direct abdominal exercises: these can increase the risk of diastasis (abdominal muscle separation). Focus instead on your oblique muscles.

What you can safely do

The good news: most forms of exercise without contact or falling risk are perfectly safe — especially if you were already active before pregnancy. Examples include:

• Walking
• Swimming
• Cycling
• Dancing
• Yoga or Pilates (prenatal)
• Strength training with light weights

Many gyms and studios offer special classes for pregnant women, such as prenatal yoga, Pilates, or fitness. These classes are adapted to your changing body — and a great way to meet other parents-to-be. You’ll find our favourites in the directory section of our website.

There are also excellent online exercise programs. Our five favourites:

• Sterkher.nl An online, evidence-based program that helps you stay strong and fit throughout pregnancy. They also offer an excellent postnatal program to rebuild your core and pelvic floor after birth.
• Fitzwanger Online: Created by a registered pelvic physiotherapist, with weekly workouts tailored to your pregnancy stage (from week 16 to week 40). A free trial lesson is available. Fitzwanger Online
• Training for Mamas: This organisation translates scientific research on prenatal and postnatal exercise into practical workouts for mothers. Training for Mamas
• Work it Baby! An online program designed especially for pregnant women. It offers three workouts per week, healthy recipes, and practical advice to keep you fit and energised. Work it Baby!
• Mindgains: A blog featuring five great free workouts you can do at home during pregnancy — all available on YouTube. Mindgains
• NHS: On the website of the NHS there are several exercise video's. NSH - Exersice in pregnancy's 

Frequently Asked Questions

What if I feel dizzy while exercising?

Dizziness is quite common during pregnancy and can be caused by low blood pressure or low blood sugar levels. Avoid sudden changes in position, eat a small snack before you exercise, and make sure to drink enough water.

Should I monitor my heart rate?

Your heart rate is naturally higher during pregnancy, so there’s no need to wear a heart rate monitor. A simple rule of thumb: if you can still hold a conversation while exercising, you’re doing fine.

Can I do abdominal exercises?

Yes, but avoid exercises that focus on your straight abdominal muscles. Instead, focus on your oblique muscles and your core in a safe way. A specialised prenatal trainer can help you do this correctly.

Is it bad if I (temporarily) stop exercising?

Not at all. Sometimes it’s just not possible — because of nausea, pain, or fatigue. Be kind to yourself. Even a short walk counts as movement and makes a difference.

 

Tips for safe exercise

• Wear a supportive sports bra that fits your changing body.
• Choose comfortable, shock-absorbing shoes — especially if you walk, jog, or do aerobic exercises.
• Drink at least 2 litres of water a day, especially if you’re active.
• Avoid lying flat on your back for long periods, as this can reduce blood flow to your uterus.
• Most importantly: listen to your body and talk to us if you’re unsure about anything.