Pregnant Over 35: How to Exercise the Right Way

It’s one thing to say that you’ll incorporate pregnant exercises into your daily routine. Actually doing it is another thing entirely – especially when you’re pregnant and over 35. We all “know” the benefits of exercise, but pregnant exercises don’t just demand willpower, but also a clear understanding of low impact exercise, the do’s and don’ts, danger signs, and the difference between low impact exercises for pregnancy and low impact exercises for weight loss.

Various Types of Low Impact Exercises

There are many options when it comes to low impact exercises while pregnant. The trick is finding what works best for you and your needs – including the demands of your schedule. Potential low impact exercises when pregnant include:

  • Dancing 
  • Low impact aerobics 
  • Pilates 
  • Prenatal yoga 
  • Stretching 
  • Swimming 
  • Walking 
  • Weight training resistance machines (versus free weights)

Each of these options translates into the benefits you need without the risks you don’t, making them ideal low impact exercises for women over the age of 35. Most can be adapted for implementation at home or in the gym, depending on your preference.

Warning Signs to Watch for When Exercising While Pregnant

Exercising when you’re pregnant is a bit different from low impact exercises for weight loss. While all exercises pose certain risks, pregnant exercise means you must pay careful attention to your body to avoid injury to yourself and your growing baby -- especially for older women.  


If you’re working out and experience any of the following symptoms, stop exercising and contact your OBGYN immediately:

  • Blurred vision 
  • Calf swelling 
  • Dizziness 
  • Fainting 
  • Fluid leaking from the vagina 
  • Heart palpitations 
  • Nausea 
  • Sharp, recurrent chest and abdominal pains 
  • Sudden changes in body temperature 
  • Vaginal bleeding

When you’re pregnant and over 35 you’re already up against a number of risks, so it’s critical that you take even seemingly silly things like nausea seriously. After all, it’s better safe than sorry.

The Benefits of Low Impact Pregnancy Exercises

Though there are potential risks of exercising when you’re pregnant and 35 or older, they are outweighed by the rewards. These benefits are not only for you, but your growing baby as well. And this is in addition to the fundamental benefits of exercise for those who are pregnant or not. These benefits include:

  • Increased energy (you’re going to need it!) 
  • Better sleep (get it while you can) 
  • Less discomfort 
  • Less stress 
  • An easier delivery 
  • Elevated moods 
  • Boosted self-image 
  • The ability to get your body back faster after delivery 
  • A healthier, happier you.

How to Incorporate Low Impact Exercises into Day-to-Day Life

When it comes to staying the course, find ways to get a low impact workout without trying. Park farther from the store, take the stairs, dance with your spouse, get into gardening, or stretch before bed. Do these simple things enough and you’ll have adopted healthy habits for an easier delivery.

Last Updated: October 10, 2017