Exercise during pregnancy and after birth – complete guide

Exercise during and after pregnancy can be an important support for both body and mind. Many people find that exercise gives them more energy, better sleep and a stronger connection to their body during a period of major changes. At the same time, questions often arise: Can you exercise while pregnant? How much can you exercise? And when can you start again after giving birth?

The body goes through a huge amount of development from pregnancy to postpartum, so it makes sense to view training as something that goes with the body's pace. Training is not about pushing the body back to something it was before, but about supporting it where it is.

Can you exercise while pregnant?

In the vast majority of cases, you can exercise while pregnant if the pregnancy proceeds without complications. In fact, regular exercise is recommended because it can enhance both physical and mental well-being throughout pregnancy. Exercise can contribute to better circulation, less restlessness in the body and a stronger sense of body.

The most important thing is to adapt your training to your body and listen to its signals. Training during pregnancy should feel safe and stable, and there should be room for breaks. If you are in doubt, or if your pregnancy is characterized by complications, you should always consult a doctor or midwife.

How much should you exercise while pregnant?

How much exercise you can do during pregnancy depends on your starting point, energy level, and how your body feels. Many people can continue with moderate exercise several times a week, while others need a slower pace. Both are completely normal.

Some days the body has the energy to move, other days it needs more rest. Training during pregnancy should be flexible and adaptable from week to week. It is not about performance, but about supporting the body through the changes.

If you want to delve into how to adapt training throughout pregnancy, you can read our guide to training while pregnant in the 1st, 2nd and 3rd trimesters.

What exercise is good during pregnancy?

Many types of exercise can work well during pregnancy, as long as the body feels comfortable. Walking, light strength training, swimming and yoga are all great ways to keep the body moving. The focus should be on stability, breathing and mobility rather than high intensity.

It is also a good idea to pay attention to your pelvic floor and core muscles, which work extra hard during pregnancy. Calm exercises with a focus on body contact can help create stability and well-being.

When should you stop exercising while pregnant?

There is no set time when you should stop exercising during pregnancy. Many people can continue with light exercise right up until the birth, if the body feels comfortable and the energy is there. The exercise will naturally change character as the belly grows and the body becomes heavier.

The most important thing is to respond to your body's signals. If exercise causes discomfort, pain, or feels wrong, you should adjust or take a break. Exercise should support the body – not push it.

Postpartum exercise – when can you start again?

After giving birth, your body needs time to recover. When you can start exercising again depends on the birth, your body's healing, and your energy levels. Some people feel comfortable starting with light exercise like walking and gentle exercises, while others need more time. Read more about it here.

Postpartum exercise is initially about rebuilding contact with the body. The pelvic floor and core muscles have been at work during pregnancy and childbirth and often need gentle rehabilitation. The pace can be slow and adapted to the individual body.

If you have had a caesarean section, there may be special considerations for your scar and abdomen. It is important to give your body extra time and support. Read more about this here.

Listen to your body throughout the process

Both during pregnancy and after birth, the body is in constant change. Some periods feel strong and energetic, others more vulnerable. By listening to the body and adjusting along the way, exercise can become a support rather than a burden.

Movement doesn't have to be hard to make a difference. Calm and regular exercise can contribute to well-being, strength and a sense of connection to the body throughout the process.

Support your body with comfortable workout clothes

As your body changes through pregnancy and postpartum, feeling well supported while moving can make a big difference. Comfortable and flexible workout clothing can help your body move freely and without irritation.

A good sports bra with room for the pregnant body can provide support during both yoga and light exercise. High-waisted maternity tights can also provide comfortable support around the stomach and lower back, so the body feels more stable during movement.

See our sports bra for pregnant and nursing women:
https://mybelly.dk/products/sports-bra

Check out our high-waisted maternity workout tights, perfect for postpartum wear:
https://mybelly.dk/products/hoejtaljede-traeningstights-gravid

Training as a support throughout the journey

Exercising during pregnancy and after birth is not about pushing your body, but about supporting it. By moving at a pace that feels right, you can create more calm, strength and energy through a period of major change.

The body has already done an enormous amount of work. Exercise can be a way to meet it with care, patience, and respect.

Knowledge base: Danish Health Authority, Sundhed.dk, NHS, American College of Obstetricians and Gynecologists (ACOG)