5 Ways to Safely Exercise with Asthma during Pregnancy

Asthma can be particularly worrying when you're an expectant mother. Would adding exercise into the mix be tempting fate? 

Beki Tovey says, "Not at all." As a strong advocate for people with asthma to get active, she explores how she navigated exercising with asthma when pregnant. 

Today, Beki shares five tips for raising your activity levels when pregnant.

Congratulations, Beki!

Hi guys - good news! I'm seven months pregnant and expecting the arrival of our new family member in February 2023!

As someone with asthma, I was anxious about how pregnancy would affect my symptoms - particularly in the third trimester. The baby would be much more grown by then, putting more pressure on my lungs and making me breathless. Fortunately, I've been pretty lucky so far. But I definitely take my time going up the stairs now! 

Here are my five tips for exercising safely with asthma during your pregnancy.

1. Discuss your pregnancy and asthma with your healthcare team

You can find lots of professional medical advice about managing asthma for expectant mums. But today, I want to focus on exercising with asthma during pregnancy and the physical and mental benefits.  

Tell your midwife about your asthma early on and ensure it's included in your pregnancy notes and birth plan! Likewise, talk to your healthcare team about your current exercise regimen. Ask for advice on what sports are safe to continue when pregnant. 

Hint: probably not skydiving or full-contact kickboxing (haha). 

Carry on with your regular asthma check-ups throughout your pregnancy. Talk to your healthcare provider before continuing or stopping asthma medication when pregnant. 

2. Stay active throughout your pregnancy

I massively advocate embracing exercise when you have asthma. Exercise helps with controlling your breathing and building lung capacity. It also releases feel-good endorphins! 

All three of these are essential when you're pregnant. So, even though your workout routine might look slightly different, you can still do a lot. 

According to research, women who exercise during pregnancy experience fewer problems during the third trimester and labour. So, keep up with your daily physical activity for as long as you feel comfortable. 

I have kept as active as I can over the last few months. Still, my usual running and cycling have taken a bit of a back seat. I struggled with nausea a lot in the first trimester. Although I managed a five-kilometre park run at six weeks pregnant, I had to take lots of pauses. Mainly to stop the need to throw up in the hedge! 

Cycling continued for a bit longer. There was less up-and-down motion, and I enjoyed off-road exploring with the family over the summer holidays. I could ride at a slower pace without worrying about traffic around me. 

3. Adapt your lifestyle to suit your changing condition

You may need to slow down your exercise routine as your pregnancy progresses. Physical activity doesn't need to be strenuous to be beneficial - being able to hold a conversation without breathlessness is a good goal. 

Now I'm into my final trimester, I'm more focused on daily walks in the fresh air. I've also rediscovered my love for yoga and go to a weekly pregnancy yoga class at the weekend. It has been fantastic for dealing with the aches and pains of growing a tiny human. 

Pregnancy yoga also helps with my headspace as I navigate pregnancy's mental challenges. As it's an in-person class, I've been lucky to connect with other women on the same journey. And thank goodness - I feel like my mood swings and crying or constant need to go to the toilet are more "normal!" 

4. Avoid comparing yourself with others

As I go into the “fourth trimester” (i.e., the post-birth period), I will focus on sustaining a healthy activity level. However, I'm under no illusion that I know how everything will play out. All bodies are different. Everyone experiences pregnancy differently - especially with an underlying health condition like asthma. 

Still, it's been hard to not compare myself with others, particularly on social media. In the weeks leading up to the birth and then post-partum, I will use my energy to recover and mother my baby. Not waste it in a silent competition with Instagram mums. 

5. Take your time post-partum; there’s no need to rush 

I won't be trying to "bounce back" after having a baby or focusing too much on losing the "baby weight" through exercise. I need to pace myself. For example, gentle walks will help blow away the cobwebs and relieve tiredness from lack of sleep. 

Depending on the baby's due date, the season may present extra asthma triggers to cope with. My asthma can flare up with the cold, so I layer up when heading outside and exercising during winter. This will be doubly important when the baby arrives. 

I'm also looking into some postnatal exercise classes. I enjoyed pregnancy yoga so much, and I'd love the connection and social interaction again. When you have a baby, it's common for your world to get more tight-knit. But maintaining your mental well-being is vital, so don't be afraid to try some social activities!

It's usually a good idea to wait until after your six-week postnatal check before re-starting high-impact exercise. Aerobics and running are fun, but not doing too much and too soon is essential. Listen to your body, pace yourself and make sure you get plenty of rest!

Exercising during pregnancy can benefit many expectant mothers with asthma. And it doesn’t have to be a chore – contact your healthcare team and try the tips above!

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Date of preparation: August 2023
D: COB-GB-NP-00133 (V1.0) / T: COB-GB-NP-00152 (V1.0) / M: COB-GB-NP-00151 (V1.0)