Walk Softly, Speak Quietly, Smile Sweetly - Is That the Motto of Pregnancy?

Smiling sweetly? Yes! But walking softly and speaking quietly? Not necessarily. Staying physically active is incredibly important during pregnancy. Unless you have a medical condition or a risk of miscarriage, keeping up with regular exercise that suits your stage of pregnancy can help ease symptoms like back pain and fatigue, while also building flexibility and strength for labor.

I’ve always valued staying active, and that didn’t change when I saw the “two pink lines” at week 8. In the first trimester, when the baby was still small, my exercise routine stayed exactly the same: jogging 2 km every morning and joining Zumba classes twice a week. Many people in my family strongly opposed this, believing that “in the first three months, the baby isn’t secure, and moving too much could cause a miscarriage.”

But according to official guidelines from trusted organizations such as the UK’s National Health Service (NHS) and Dutch prenatal care recommendations, pregnant women can safely continue their usual physical activities, as long as they feel comfortable and have no medical restrictions. My midwife in the Netherlands—where healthy pregnancies are typically monitored by midwives or midwifery practices—also supported this approach. With that reassurance, I stood firm, explained my choice to my family, and kept listening to my own body.

By the second trimester, when my belly grew heavier and jogging became uncomfortable, I switched to walking and prenatal yoga. Yoga was a game changer: I learned how to breathe, move my arms, legs, neck, and especially hips in ways that matched each stage of pregnancy. These practices helped ease back pain, swelling, and general discomfort.

In the last trimester, I combined prenatal yoga with light strength training at the gym, focusing on legs and hips to build stamina and open my pelvis in preparation for a natural birth. On weekends, my husband and I biked 10–15 km to parks or forests around the city—great for both movement and stress relief. Thanks to all this preparation, I felt confident about labor, and I reached my goal: a successful natural birth and a healthy baby.

Looking back, I realize how much outside opinions—especially from family—can shape a pregnancy journey. I don’t expect every mom-to-be to follow exactly what I did, because every body and every pregnancy is different. My lesson learned:

• Ground yourself in reliable,

• Science-based knowledge to evaluate outside “advice,”

• Listen closely to your body, move in a way that feels right (even if that means slowing down),

• And seek guidance from trusted professionals.

Wishing you confidence and the best choices for both you and your baby!