Yoga, swimming, or running are part of your daily routine? You might be wondering whether you can continue your favorite activities without restrictions during pregnancy. In this article, you’ll find answers to your questions, along with plenty of tips on exercising while pregnant. You’ll discover why physical activity can be extremely beneficial during this time and which types of exercise are especially well suited to your condition.

1. What is the influence of sports on pregnancy?

This doesn’t mean you should give up your usual fitness routine in the coming months. On the contrary, exercise during pregnancy is good for you and your baby—provided, of course, that your pregnancy is progressing without complications and that both of you are in good health. During pregnancy, your cardiovascular system is under strain and works harder than usual. The fitter an expectant mother is, the easier it is to cope with the physical changes caused by pregnancy. Light endurance training is therefore ideal for maintaining fitness and performance and for preparing for the months ahead. Regular physical activity improves oxygen supply to the blood, strengthens your immune defenses, and helps prevent many pregnancy-related ailments. For example, the risk of thrombosis, calf cramps, and water retention can be reduced through a low-intensity, regular exercise program. Physical activity can also help you maintain healthy weight gain during pregnancy and prevent the

Sport isn’t only good for your physical fitness—it’s also a great way to clear your mind and ease any apprehension about this new chapter. Physical exercise releases so-called happiness hormones, which can help reduce stress.

2. Can I do sports throughout my pregnancy?

In principle, you can continue to be physically active throughout your pregnancy, provided it progresses without complications and there is no specific health reason not to. During the first trimester, many expectant mothers are very cautious, especially because they fear that vibrations from movement might affect their baby. However, this concern is unfounded; even during the first weeks of pregnancy, you can lace up your sneakers.

You also don’t need to push yourself to 2000%; gentle, even moderate exercise is perfectly suitable—especially if you’re experiencing nausea or feeling very tired.

Listen to your body and stay active for as long and as intensely as you can, as long as you feel comfortable. The right intensity generally depends on your fitness level before pregnancy. If you weren’t very active before, now isn’t the right time to start an intensive exercise program. However, as long as you’re staying mobile, there’s no reason to stop. At some point, you may need to adapt your usual exercises to accommodate your growing little adventurer and your energy level. If you’re unsure what to do, don’t hesitate to ask your doctor or midwife for advice. They can tell you which exercises are appropriate.

3. What are the most suitable activities?

• Yoga and Pilates

Yoga and the Pilates method, which include strength and balance exercises, are ideal activities during pregnancy. They provide a great complement to endurance sports. When practiced regularly, these exercises strengthen the back muscles, improve posture, and help relieve the back pain many pregnant women experience. Many movements are easy to adapt, so you can continue over time. Plus, you’ll easily find prenatal yoga classes with postures tailored to pregnant women.

• Swimming

Swimming is one of the classic pregnancy sports, and for good reason: moving in cool water engages all muscle groups while protecting your joints. In the water, many pregnant women enjoy not feeling the full weight of their baby. Whether you’re doing laps or aquagym, you can usually continue until the end of the nine months, as long as you feel comfortable in the water.

• Cyclisme

As long as it’s easy for you to get on your bike and you feel confident, there are, in principle, no contraindications to cycling until the end of your pregnancy. Whether you’re riding outdoors or using a stationary bike, this endurance sport is gentle on your joints and remains moderate in intensity. If you ride in the mountains, it may be preferable to switch to an electric-assisted bike toward the end of your pregnancy. As your belly grows, your body’s center of gravity shifts forward, so maneuvering a bike in a leaned-forward position can become a real challenge.

• Fitness

Fitness is a great companion during pregnancy, especially for expectant mothers who don’t necessarily love sports but want to stay in shape.
Many sports clubs and gyms also offer classes tailored to pregnant women.
The little extra? You can easily connect with other expectant mothers.
It’s best to ask your club directly whether they offer these options.
If you’d rather not commit to a specific club or class, you’ll find plenty of online courses—especially on YouTube—that you can do at home at your own pace.
By attending childbirth preparation classes, you’ll also have the opportunity to learn breathing exercises to prepare for labor.

• Running

Some passionate runners wonder whether they can keep jogging during pregnancy. This question is often linked to the popular belief that the movements made while running increase the risk of miscarriage. However, this concern is unfounded; so far, no such effects have been proven. As long as you have your doctor’s approval, nothing prevents you from running—especially if you already do it regularly. If you want to start running during pregnancy, begin gradually: start with brisk walking, then slowly increase your pace. Your pulse is a key indicator of whether you’re overexerting yourself; it should not exceed 140 to 150 beats per minute. This is your baby’s normal heart rate. To make sure you don’t exceed this rate, you can use a pulse oximeter. During the last trimester, the pressure running puts on your joints may make it more difficult to continue. In that case, it’s advisable to switch to walking. Many expectant mothers use a belly band to support their belly and reduce strain on the lower back.

• Dance

Zumba, salsa, or even ballet—yes, it’s possible during pregnancy, as long as you take it easy and avoid jumps or movements that feel too risky. The reason? Pregnancy hormones, especially progestogen, loosen the joints to prepare your body for childbirth. Unfortunately, this can also create tension and increase the risk of injury.

• Bodybuilding

You can continue strength training during pregnancy, but with certain restrictions. It’s also advisable to get your doctor’s approval. In general, pregnant women can continue their workouts to maintain muscle mass, but not to build it. If in doubt, reduce the weight load. After the twentieth week of pregnancy, make sure you no longer train or strain your abdominal muscles, as this can help prevent possible diastasis of the rectus abdominis muscles—a separation of the right and left abdominal muscles.

4. Which sport should you therefore avoid?

Even though physical activity is generally recommended during pregnancy and you can continue practicing various sports over the next nine months (possibly with some adjustments), certain activities should be avoided. These include high-risk sports such as skiing, horseback riding, or martial arts. The risk of falling is simply too great, especially since your growing belly shifts your center of gravity forward. Team sports like volleyball, handball, or basketball should also be avoided, as you could bump your belly or risk falling. Moreover, it’s recommended to take a break after childbirth until you feel sufficiently fit. You should stop CrossFit, rowing, and gymnastics on apparatus no later than your twentieth week of pregnancy, as they put too much strain on your abdominal muscles.

If you have any doubts about continuing your favorite sport, it’s best to discuss it with your doctor or midwife. They can advise you on any contraindications.

As long as you feel good and it benefits you, you can train regularly. Keep up good habits: drink enough water and eat enough carbohydrates and nutrients. Listen to your body, and stop immediately if you feel unwell, dizzy, or experience any pain. Get your sneakers on! ;)