Exercise and Travel during Pregnancy

Pregnancy doesn’t mean you have to stop moving or exploring. With a few precautions, exercise and travel can remain safe and enjoyable. Here we go over some practical tips to help you stay active and travel comfortably during pregnancy. 

Is exercise safe during pregnancy?

Yes. If you are healthy and have a normal pregnancy, regular physical activity is safe and does not increase the risk of miscarriage, low birth weight, or early delivery. Always discuss your plans with your obstetrician during early prenatal visits to confirm what types of exercise are suitable for you.

Benefits of exercise

Staying active during pregnancy may:

• Reduce back pain and ease constipation

• Lower the risk of gestational diabetes, preeclampsia, and cesarean birth

• Support healthy weight gain

• Improve fitness, heart health, and circulation

• Help with postpartum weight loss

How much should I exercise?

Aim for 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, light gardening). You should feel your heart rate increase but still be able to talk comfortably.

• If you’re new to exercise, start with 5 minutes a day and increase gradually.

• If you were active before pregnancy, you can usually continue your routine with your doctor’s approval.

Body changes to keep in mind

• Joints: Pregnancy hormones loosen ligaments, increasing injury risk. Avoid high-impact, jerky movements.

• Balance: A growing belly shifts your centre of gravity, making falls more likely.

• Breathing: Increased oxygen needs may make strenuous exercise harder.

Safety tips

• Drink plenty of water before, during, and after activity.

• Wear a supportive bra; later in pregnancy a belly band may help.

• Avoid overheating- exercise in a cool environment and wear loose clothing.

• Avoid long periods of standing still or lying flat on your back.

Safe exercise options

• Walking – gentle and effective.

• Swimming / water aerobics – low-impact and supportive.

• Stationary cycling – safer than a regular bike as your balance changes.

• Prenatal Yoga or Pilates – improves flexibility and breathing (avoid long periods lying on your back).

Experienced runners may continue with medical guidance.

Exercises to avoid

• Contact sports (soccer, basketball, hockey, boxing)

• Activities with fall risk (skiing, surfing, horseback riding, gymnastics, off-road cycling)

• Skydiving or scuba diving

• Hot yoga or hot Pilates

• Activities above 1800 meters elevation (if you don’t already live at high altitude)

Ultimately, staying active during pregnancy is beneficial for you and your baby- just stay hydrated, listen to your body, and check in with your obstetrician if you’re unsure about any activity.

Is it safe to travel?

For most healthy pregnancies, travel is safe until late pregnancy. Always check with your obstetrician (OB-GYN) first, especially if you have complications or are traveling far from medical care.

Common travel risks

• Infections from food, water, insects, or crowded areas

• Blood clots from long periods of sitting

• Limited access to your doctor, hospital, or medications

• Preterm labour or giving birth while away

Best time to travel

The most comfortable time is 14–28 weeks. Later in pregnancy, sitting or moving for long periods becomes harder, and the chance of going into labour while you are away is higher.

Preventing Blood Clots (DVT)

Trips longer than 4 hours increase the risk of DVT, especially in pregnancy.

Reduce risk by:

• Drinking plenty of water

• Wearing loose clothing (with the exception of compression socks/stockings)

• Walking or stretching regularly

• Discussing compression stockings with your OB-GYN

• Always wear your seat belt low across your hips

• Stop regularly to stretch and walk

• Wear comfortable clothing

• Drink water and eat regularly

• Share the driving with a companion 

• Air travel is generally safe until 36 weeks (it may be restricted earlier for international flights - check airline policy)

• Aisle seats make it easier to move around

• Wear your seat belt low across your hips at all times

• Walk and stretch regularly

• Avoid carbonated drinks before and during the flight

• Ask your OB-GYN if you need compression stockings

Be Prepared

Always carry:

• Health insurance information (be sure you have checked your coverage in your destination of choice) 

• Copies of medical records and a list of your prescription medications (including dosage)

• Enough medication for the entire trip (plus extra)

• Contact details for your doctor

• A list of nearby hospitals or clinics at your destination (check that they are licensed/equipped for maternity)

Resource:

1. American College of Obstetricians and Gynecologists. (2024, January). Exercise During Pregnancy. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

2. American College of Obstetricians and Gynecologists. (2024, January). Travel During Pregnancy. https://www.acog.org/womens-health/faqs/travel-during-pregnancy