Exercising while pregnant: what you need to know

Updated August 2023 | 5 min read
Expert contributors Dr Will Milford, co-founding director of Kindred Midwifery, Obstetrics and Gynaecology
Words by Stephanie Osfield

Exercising while pregnant is good for you and your baby, but what type is best, how much should you be doing and what exercise should you avoid?

Exercising while pregnant not only has physical and emotional benefits but it can help prepare your body for childbirth.

“Exercise brings physical benefits for maternal fitness and the prevention of excessive weight gain, as well as benefits for psychological wellbeing, such as improved mood,” says Dr Will Milford, co-founding director of Kindred Midwifery, Obstetrics and Gynaecology, and spokesperson for the Royal Australian and New Zealand College of Obstetricians and Gynaecologists

Some of the benefits of exercising regularly during pregnancy may include:

• increased energy
• reduced back and pelvic pain
• weight control
• improved mood, circulation and posture
• improved sleep and management of insomnia
• decreased risk of pregnancy complications like pre-eclampsia and gestational diabetes
• fewer complications in delivery.

So when it comes to exercising during pregnancy, what’s really best for you and your baby? We answer some of the most commonly asked questions.

How often should I exercise during pregnancy?

The current guidelines for Aussie adults recommend that we aim for at least 30 minutes of moderate-intensity exercise every day.

When exercising, it’s important you don't push yourself to exhaustion. According to Pregnancy, Birth and Baby, you should be able to still hold a conversation during a light to moderate workout.

For low to moderate exercise, Pregnancy, Birth and Baby suggest aiming for two to five hours a week. If you’re comfortable doing more intense exercise, try for one to two hours a week.

But remember, as your pregnancy progresses, you may need to slow down. So always listen to your body and discuss your exercise regime with your obstetrician or midwife.

What exercise is safe in pregnancy?

Provided you and your baby are in good health, pregnant women are recommended to do aerobic exercises like walking (at a brisk pace for aerobic benefit), stationary cycling, fitness classes and swimming.

“Strengthening exercises are also important and may include using the body, resistance bands or light weights for resistance,” says Dr Milford.

Yoga, Pilates and resistance training are popular strengthening options, and some studios have tailored classes for pregnant women. These exercises will help strengthen your muscles, making your joints stronger.

You should always let your instructor know that you're pregnant before starting a class.

If you enjoy exercise like jogging or high-intensity interval training (HIIT) and would like to continue during pregnancy, you may be able to, but Dr Milford recommends getting medical advice.

It’s a good idea to do pelvic floor exercises throughout your pregnancy as these muscles are put under strain in childbirth, and these exercises can reduce your risk of stress incontinence.

What exercise should I avoid during pregnancy?

According to BetterHealth Channel, exercise to avoid during pregnancy includes:

• heavy weightlifting, as it can affect blood pressure or cause abdominal trauma
• sports where there’s a risk of contact, collision or falling
• repetitive high impact exercises that involve twists and turns, high stepping or sudden stops
• activities that include high altitude or pressure changes like scuba diving.

“Also avoid exercises which repeatedly require you to lie on your back,” says personal trainer Meg Campbell, particularly if you're 16 weeks pregnant or more.

“The weight of the uterus can cause compression of a large vein responsible for return of blood from your legs to your heart. Modify those moves to do them on your side or ask a fitness professional about alternatives.”

What are the warning signs to look out for when exercising while pregnant?

If you experience any of the following symptoms during or after exercising while pregnant, it’s important you stop your activity and see your doctor.

• Dizziness, feeling faint or excessive fatigue
• Heart palpitations
• Chest pain
• Swelling in the face, hands or feet
• Vaginal bleeding
• Nausea or vomiting
• Contractions
• Deep back, pubic or pelvic pain
• Cramping in the lower abdomen
• Unusual changes in your baby’s movements
• Amniotic fluid leakage
• Unusual shortness in breath

Can overheating during exercise harm a growing baby?

“While this is a theoretical risk, in practice it’s very difficult to raise core body temperature to a point at which it can impact upon the development of the baby,” says Dr Milford.

To be on the safe side, he recommends that pregnant women exercise only to the point where they still have enough breath to speak.

To reduce the risk of overheating, “drink often to stay hydrated, wear loose-fitting clothing and avoid exercising in high temperatures or high humidity,” says Meg.

This includes avoiding hot Bikram yoga and exercising if you have a fever.

How do I stay fit if I feel nauseous or exhausted?

“I advise women not to worry too much about exercise in the first trimester due to [fatigue or nausea], and suggest they plan on getting back to their normal routines once these symptoms improve,” says Dr Milford.

If nausea and exhaustion persist, timing your exercise and choosing gentle exercise may be best. “For some women, this may mean doing Pilates or yoga first thing in the morning, while for others it might mean an evening walk,” Dr Milford adds.

Do complications make exercising while pregnant less safe?

“Women at high risk for pre-term birth or bleeding during pregnancy, or those who have medical complications like high blood pressure, may need to avoid certain exercise, so should seek advice from their obstetrician, general practitioner or midwife,” says Dr Milford.

Pregnancy, Birth and Baby recommend consulting your GP before exercising if:

• you’ve been diagnosed with pre-eclampsia
• your placenta is low lying (placenta praevia)
• you have a multiple pregnancy
• you have high blood pressure
• you've experienced bleeding during the second or third trimester
• you have a weak cervix
• you have poorly controlled type 1 diabetes, hypertension or thyroid disease
• you have a cardiovascular, respiratory or systemic disorder.

Are my joints more susceptible to injury?

During pregnancy, a hormone called relaxin is released to help your body accommodate a growing baby. “As [this] causes joints to become more elastic and lose some stability, some pregnant women may experience a slightly higher risk of injury during exercise,” says Meg.

To reduce this risk, she recommends that you:

• don’t overstretch or go too 'deep' into yoga postures and “work through a range of motion that feels comfortable rather than forcing the stretch”
• avoid high-impact exercises like jumping, or activities where you change direction quickly like netball, particularly in the last trimester
• go gently when starting exercise after your baby’s birth as the relaxin hormone may still be present, making you slightly more prone to injury.

“Many women enjoy water workouts and swimming, prenatal yoga and Pilates during pregnancy, and these exercises are very safe and supportive of joints,” says Meg.

“Pregnancy is a time to really tap into what feels nourishing and good rather than pushing yourself to the limit.”

Tips for safe exercising in pregnancy

• Always warm up and cool down.
• Avoid exercising in hot or humid weather.
• Drink plenty of water and other fluids to stay hydrated.
• Wear comfortable and suitable clothes like a supportive maternity bra and loose clothing.
• If you go to classes, check that your teacher is properly qualified, and knows that you're pregnant and how many weeks pregnant you are.