Exercise During Pregnancy: Safe Guide for Singapore Mums

If your pregnancy is uncomplicated, exercise during pregnancy is safe and good for you and your baby. Singapore’s own guidelines, launched by KKH and partners in 2020, match international advice from the WHO and the American College of Obstetricians and Gynecologists (ACOG): aim for at least 150 minutes of moderate-intensity activity a week, such as brisk walking, swimming or prenatal yoga, spread over most days.

In Singapore, the extra challenge is the weather. Heat and humidity make it easier to overheat and dehydrate, so when and where you exercise matters as much as what you do. Here is how to stay active safely, what to skip, and the warning signs to stop.

Why exercise in pregnancy is worth it

Regular activity during pregnancy is linked with a lower risk of gestational diabetes, pre-eclampsia and excessive weight gain, and with better mood, sleep and fitness. It can ease backache and constipation, and it helps you recover after the birth. Singapore’s guidelines note that for women with uncomplicated pregnancies, exercise does not increase the risk of miscarriage, stillbirth or preterm birth.

Exercise is also one of the main tools for managing blood sugar if you are diagnosed with gestational diabetes, which is common in Singapore. Food choices matter as well; our guide to durian during pregnancy covers one sweet local favourite.

How much, and how hard?

• Aim for 150 minutes a week of moderate activity, for example 30 minutes on five days. You can split it into 10 or 15-minute chunks.
• Use the talk test. Moderate intensity means you are breathing faster but can still hold a conversation. If you cannot talk, slow down.
• New to exercise? Start gently, for example 15 minutes three times a week, and build up gradually to 20 or 30 minutes per session.
• Already very active? Many women can continue their usual routine with some adjustments, but discuss higher-intensity training with your doctor.
• Add some strength work two or three times a week: light weights, resistance bands, bodyweight squats or wall push-ups.
• Sit less. Break up long periods at your desk or on the sofa with short walks.

Always check with your gynae or polyclinic doctor before starting, especially if you have any medical conditions. Some complications, such as a low-lying placenta after 26 weeks, ruptured membranes, cervical weakness, pre-eclampsia, preterm labour, some heart and lung conditions or severe anaemia, mean exercise needs to be limited or stopped.

Staying safe in Singapore’s heat and humidity

In pregnancy, your body is already working harder to keep cool. Add 32°C and high humidity and you can overheat quickly, especially in the first trimester.

• Time it right. Exercise early in the morning or after sunset, rather than between late morning and late afternoon.
• Move indoors. An air-conditioned gym, studio, mall walk or home workout is often the smarter choice on hot days.
• Drink before, during and after. Carry a water bottle, and drink regularly even if you are not thirsty. Pale yellow urine is a good sign.
• Dress for it. Loose, breathable clothing and a supportive sports bra.
• Skip the heat. Avoid hot yoga, saunas and hot tubs, and slow down or stop if you feel very hot, flushed or dizzy.
• Check the air. On hazy days, keep exercise indoors if the air quality readings on NEA’s haze website are poor.

Good options for pregnant mums in Singapore

Many yoga and pilates studios in Singapore run prenatal classes, and some hospitals offer antenatal exercise sessions or physiotherapy-led classes. Ask about the instructor’s prenatal training before you sign up. Online prenatal workouts are a handy option on rainy or hazy days.

What to avoid or modify

• Contact sports and fall risks: martial arts, football, basketball, horse riding, skiing, surfing, gymnastics and outdoor cycling on busy roads.
• Scuba diving, which is not recommended at any stage of pregnancy.
• Exercise at high altitude if you are not used to it.
• Lying flat on your back for long periods after around the first trimester, as the weight of your womb can press on a major blood vessel and make you feel faint. Use an incline or side-lying position instead.
• Holding your breath while lifting, and very heavy lifting.
• Deep twists, full sit-ups and crunches later in pregnancy, which put pressure on stretched tummy muscles.
• Overstretching. Pregnancy hormones loosen your joints, so do not push into stretches beyond your usual range.

As your bump grows, your balance changes too. Take extra care on stairs, wet floors and uneven ground, and wear supportive shoes.

Exercise by trimester

First trimester

Tiredness and nausea may make exercise the last thing you want to do. Gentle walks, stretching or a swim are enough on bad days. Listen to your body; if you are too nauseous, rest.

Second trimester

Energy often returns, making this a good time to build a routine. Start modifying floor exercises, and consider a prenatal yoga or pilates class. Our second trimester guide covers what else to expect.

Third trimester

Slow down as needed. Swimming, walking and gentle yoga are often most comfortable. Pelvic floor exercises and breathing practice help prepare for labour. If you have backache, our guide to pregnancy back pain relief has targeted exercises.

Warning signs: stop and get checked

Also stop and cool down if you feel overheated, sick or unusually exhausted. It is always fine to cut a session short.

The bottom line

For most mums, the safest approach is to keep moving: around 150 minutes a week of moderate activity you enjoy, adjusted as your body changes. In Singapore, beat the heat by exercising early, late or indoors, and drink plenty of water. Avoid contact sports, fall risks, scuba diving and long periods on your back, and stop if you notice any warning signs. KKH has published a summary of Singapore’s guidelines on physical activity in pregnancy.