Pregnancy is a time of significant physical and emotional change, and it is completely understandable if you find yourself wondering: 

Can I still exercise while pregnant? Which exercises are safe? Do I need to change the way I move as my pregnancy progresses? 

For most women with an uncomplicated pregnancy, staying physically active is not only safe but encouraged. With the right modifications and guidance, exercise can help you maintain strength, fitness and confidence throughout pregnancy, while also preparing your body for birth and recovery afterwards.

The Benefits of Exercise During Pregnancy

Regular physical activity during pregnancy can provide benefits for both you and your baby. Staying active can help maintain cardiovascular fitness, support healthy weight gain, improve mood and sleep, and help you feel stronger and more capable as your body changes. Exercise during pregnancy is also associated with a lower risk of certain pregnancy-related complications, including gestational diabetes, and may help reduce pregnancy-related back and pelvic pain and the risk of urinary incontinence.

The current Australian guidelines recommend, if you and your baby are healthy, to aim for 2.5 to 5 hours of moderate-intensity physical activity each week, as well as pelvic floor exercises that are performed regularly throughout pregnancy and beyond. If you are not currently exercising, there is no need to jump straight into a structured program. Start with small amounts and gradually build up as your fitness and confidence improve. (Australian Department of Health)

Not sure how much is ‘moderate’ exercise?

A useful guide is the “talk test”. During moderate-intensity exercise, you may be breathing more heavily than usual but you should generally be able to maintain a conversation.

How Does Pregnancy Change Your Body, and What Should You Be Careful About?

As pregnancy progresses, your body undergoes many changes that can affect how you move and exercise. Your centre of gravity shifts, your posture and balance may change, and your abdominal and pelvic floor muscles adapt to accommodate your growing baby. As a result, exercises that were comfortable before pregnancy may need to be modified over time.

If you are new to exercise, returning to exercise after a break, or have a medical or pregnancy-related condition, it is important to discuss exercise with your doctor, obstetrician or midwife first. A Physiotherapist or Exercise Physiologist can also help you adapt your exercise program and provide individualised guidance, particularly if you are experiencing common pregnancy-related concerns such as lower-back pain, pelvic girdle pain, or pelvic floor symptoms.

You should also avoid activities with a significant risk of falling or collision, overheating, and prolonged periods lying flat on your back later in pregnancy if this causes discomfort. Listen to your body and modify or stop an exercise if it causes pain, dizziness, unusual shortness of breath or significant discomfort. Staying hydrated and exercising at a comfortable intensity are also important.

There are many safe and effective ways to stay active during pregnancy, including walking, swimming, stationary cycling, light resistance training and pregnancy-tailored Pilates. The right choice will depend on your stage of pregnancy, exercise experience and individual needs, and exercises can be modified as your body changes.

How Unique Physio Can Help

Every pregnancy is different, and personalised guidance can help you exercise safely and confidently as your body changes. Our Physiotherapists and Exercise Physiologists can assess your individual needs and provide tailored recommendations throughout pregnancy and after birth.

If you’re unsure where to start, experiencing pain or discomfort, or simply want guidance on exercising safely during pregnancy, contact our clinic today. We also offer pre-natal and post-natal Clinical Pilates classes in a supportive, professionally guided environment, as well as specialised Women’s Health Physiotherapy services.