Pregnancy Care

Easy Tips To Stay Fit During Your Pregnancy

by BMB Editorial Team

5 JUN 2020

Pregnant woman staying fit and active

It is natural to want to stay fit during your pregnancy. It is good for your health, and the NHS notes that regular exercise in pregnancy helps boost your mood and improves sleep, through nine months that are hard work for your body.

Fitness in pregnancy is more than just physical

It is important to note that fitness does not only refer to the physical aspect. You also want to feel mentally, emotionally, and spiritually fit. So with that in mind, here are some simple and easy-to-do tips to stay fit during your pregnancy. Each one is a small step you can take every day, with no need for an intense routine. Doing a little often is what really helps when your body is also growing a baby.

If you were not in the habit of working out before your pregnancy, that’s completely fine. Pregnancy is not the moment to suddenly attempt a CrossFit class. The NHS suggests starting slowly with a small amount of activity, such as 10 minutes a day, and building up from there. If you were already active, it is usually fine to keep doing what you already do, with a few changes as your bump grows. The key is to pause and listen to your body without causing any discomfort to yourself.

A healthy and happy mama is a healthy and happy baby. Pick the tips that fit your own week and routine.

Prenatal exercise in Singapore: what the guidance says

Singapore has its own physical activity guidelines for pregnant and postpartum women. The Singapore Physical Activity Guidelines (SPAG), published on HealthHub, say that pregnant women without medical reasons to avoid exercise should:

  • aim for at least 150 minutes of moderate-intensity aerobic activity a week
  • add muscle-strengthening activities, plus gentle stretching
  • do core strengthening and pelvic floor training regularly, which can lower the risk of leaking urine
  • avoid contact sports and activities with a higher risk of falling
  • avoid excessive heat, and consult a doctor when needed

Moderate means you can talk in phrases or short sentences, but you cannot sing. SPAG also advises pregnant women to keep to moderate intensity rather than vigorous exercise. Women who were already doing vigorous exercise before pregnancy can carry on, with their doctor’s agreement, and adjust as their body changes. The NHS gives the same 150-minute target and suggests 2 muscle-strengthening sessions a week.

Why bother? The American College of Obstetricians and Gynecologists (ACOG) says physical activity in pregnancy carries minimal risks and benefits most women. Studies of women who exercise in pregnancy have linked it with less gestational diabetes, fewer caesarean and assisted births, and a shorter recovery after birth. That is a lot of good from something as simple as a daily walk.

Five easy ways to stay fit

Moderate exercise

Work up towards 150 minutes a week, such as 30 minutes on five days. You do not need to start there. Walking, swimming and yoga are good choices in pregnancy, and SPAG also suggests aqua aerobics for a low-impact workout. Make sure the exercises you choose feel comfortable and do not cause any strain. Tell your trainer or instructor that you are pregnant. Pregnancy is not the time to push past your limits.

Meditation

Exercise is a great way to keep fit, but on some days you might choose not to move much. Meditation is exercise for your mind. A 2025 review of 13 studies found that mindfulness programmes in pregnancy reduced stress, anxiety and low mood. The programmes in those studies ran for 6 to 8 weeks. You can practise anywhere, any time, for as long as feels right: follow a guided recording, listen to soothing music, or sit quietly and breathe.

Healthy meals

With so much focus on eating a healthy diet, it is easy to forget that we do not need to choose between healthy and delicious meals. The NHS says you do not need to “eat for 2”. Start the day with a healthy breakfast, eat regular meals, and take the folic acid supplement your doctor recommends. Dairy foods give you calcium. When hunger hits between meals, reach for fresh fruit, yoghurt or vegetable sticks instead of processed sweets.

Stay hydrated

It is important to drink enough water to keep yourself healthy and fit. The NHS suggests 6 to 8 cups or glasses of fluid a day, and more if you are pregnant, in a hot place or active for a long time. In Singapore, that means drinking a little more on most days, and always when you exercise. Keep a bottle of water near you where you can see it, so you take a sip each time you spot it.

Listen to your body

The most important part of staying fit during your pregnancy is to listen to your body. You know your own needs best, and listening to your body will help you make the right fitness choices. The NHS says to stop if you feel uncomfortable, too hot or unwell. Balance the guidance with how you feel on the day, and keep your physical, mental, spiritual, and emotional health in step.

Many mums find that a few minutes of slow breathing, or chanting “Om”, helps them switch off at the end of a long day. Choose whatever calms you.

Prenatal exercise in Singapore’s heat

Our hot and humid climate needs a little planning. SPAG points out that pregnancy makes you more vulnerable to heat, so be mindful of where and when you exercise. Walk in the early morning or evening, choose shaded park connectors, or move indoors to an air-conditioned space. Swimming is a good way to stay cool while you work out. Wear light, loose clothing, bring water, and slow down or stop if you feel too hot.

What to avoid

The NHS and SPAG agree on the main things to skip while you are pregnant:

  • sports with a risk of falling or of a bump to your tummy, such as contact sports, hockey, rugby or mountain biking
  • scuba diving, which may be unsafe for your baby
  • in later pregnancy, any activity that has you lying flat on your back for more than a few minutes
  • exercising in excessive heat

Talk to your doctor first

Be sure to check with your doctor or gynaecologist if you would like to incorporate these routines into your lifestyle. Every pregnancy is unique, and your obstetrician knows your medical history, any complications you’ve had, and what feels safe given your stage. They’ll also flag any activities you should change or avoid in your individual case. Speak to them, too, if you feel worried about your mood at any point.

Rest, massage and life after the birth

Staying fit also means resting well. Many mums like to balance their exercise week with a prenatal massage. Ours is for mums between 16 and 36 weeks pregnant. You lie on your side or semi-reclined, supported with pillows, and never face-down. Past 36 weeks, we need a letter of approval from your doctor before booking.

When your baby arrives, the rules change again. Our guide to postnatal exercise in Singapore covers when to start after the birth, why the pelvic floor comes first, and how to build up safely.

Remember: the most important thing is that you feel healthy and happy. Pick and choose the tips from this list that fit into your routine. Stay healthy and stay fit, beautiful mamas.

Prenatal exercise in Singapore: common questions

How much exercise should I do while pregnant?

Singapore's physical activity guidelines suggest at least 150 minutes of moderate-intensity aerobic activity a week, plus muscle-strengthening activities and gentle stretching. Moderate means you can talk in short sentences but cannot sing. The NHS gives the same 150-minute target. Build up to it gradually, and check with your doctor first.

Can I start exercising if I was not active before pregnancy?

Yes, as long as your doctor agrees. The NHS suggests starting slowly with a small amount of activity, such as 10 minutes a day, and building up over time. Walking and swimming are gentle places to begin.

Which exercises should I avoid while pregnant?

Avoid contact sports and activities with a risk of falling or of a bump to your tummy, such as hockey, rugby or mountain biking. Do not scuba dive. In later pregnancy, avoid lying flat on your back for more than a few minutes. Singapore's guidelines also advise avoiding excessive heat.

How do I exercise safely in Singapore's heat?

Pregnancy makes you more vulnerable to heat, so plan around it. Exercise in the early morning or evening, choose shade or an air-conditioned space, and try swimming to stay cool. Drink water before, during and after, and slow down or stop if you feel too hot.

When should I stop exercising?

The NHS says to stop if you feel uncomfortable, too hot or unwell. If anything worries you during or after exercise, contact your doctor or maternity unit rather than waiting to see if it settles.

Sources

This article is general information, not medical advice. Please check with your doctor before you start or change an exercise routine in pregnancy. Updated 05/10/2026.