Exercise and pregnancy: What you need to know
Being active is important for physical and mental health in all stages of your life, including when you’re pregnant. However, it can be challenging to stay active during this time as your body and energy levels continually change.
You may also be confused about what type of exercise you should be doing, how much and whether it’s safe.
Rest assured, exercise is safe during pregnancy – but there are some things you should be aware of.
Benefits of exercise during pregnancy
Exercising while you’re pregnant has many benefits. For example, it:
helps prevent excess weight gain
helps you sleep better
improves your mood and emotional wellbeing
reduces the risk of postnatal depression and anxiety
lowers stress
improves your energy levels
reduces the risk of constipation and incontinence
reduces back and pelvic pain
improves your fitness
helps your body prepare for labour and recovery
reduces the risk of complications such as gestational diabetes, pre-eclampsia, pregnancy-induced hypertension (high blood pressure)
helps you recover better after delivery.
Exercise before pregnancy
Exercise can play a key role in preparing your body for pregnancy. Research shows that moderate regular exercise can improve fertility and your chances of getting pregnant. However, it’s important to do the right amount. Doing high intensity or too much exercise can reduce fertility.
To stay healthy and prepare for pregnancy, it’s recommended you aim to meet the Australian physical and exercise guidelines for adults. This means:
being active on most days of the week, preferably all of them
each week, doing either:
2.5 to 5 hours of moderate intensity physical activity, such as brisk walking, golf, mowing the lawn, or swimming
1.25 to 2.5 hours of vigorous intensity physical activity like jogging, aerobics, fast cycling, soccer, or netball
an equivalent combination of moderate and vigorous activities.
You should also include muscle-strengthening activities on at least two days each week. These can include bodyweight exercises (push-ups, pull-ups, squats, or lunges) or lifting weights. Household chores that involve lifting, carrying, or digging also count.
Exercise during pregnancy
Staying active while you’re pregnant is also important. If you’re healthy and have an uncomplicated pregnancy, you can stick with the general recommendations listed above. Exercises that are safe during pregnancy include:
walking
stationary cycling
swimming
pregnancy aqua aerobics
specialised Pilates/yoga
stretching
general strength training exercises.
Of course, if you have pregnancy complications, your doctor will be able to advise you on what types of activity you can aim for and how much exercise you should do.
Can I run while I’m pregnant?
If you didn’t run before you fell pregnant, now is not the best time to start.
However, if you were a runner before you became pregnant, it’s probably safe for you in your initial stages of pregnancy. Recent research based on women who were already runners showed that continuing to run during pregnancy won’t increase the risk of a premature birth, or lower birth weight baby. Keep track of how you’re feeling and follow the advice of your doctor. Keep listening to your body as well. If you tire, it’s okay to reduce your pace, distance, or swap running for walking.
What about pelvic floor exercises?
Pregnancy and birth can weaken your pelvic floor – the group of muscles that support your bladder, uterus, and bowel. Around one in three women develop some form of incontinence after having a baby.[i] However, strengthening your pelvic floor during pregnancy and after birth can help reduce this risk. A physiotherapist can show you how to perform these exercises correctly.
What kind of exercises should I avoid?
Your body goes through some beautiful changes while you’re pregnant. But some can feel awkward and uncomfortable! As your pregnancy progresses, you’ll experience changes in your weight, centre of gravity, joint stability, circulation, and breathing. Some activities you used to do can become unsafe.
Exercise to avoid while pregnant include:
activities with a high-risk of collision (e.g. soccer, hockey, football, softball, boxing or other contact sports)
sport that involves high impact on your joints from jumping or quickly changing directions (e.g. tennis, basketball, or netball)
activities that involve a risk of falling (e.g. cycling, skiing, horse-riding)
lifting heavy weights
activities that involve changes in pressure, such as scuba diving or skydiving
anything that causes significant discomfort or pain.
After 28 weeks you should also avoid any exercise while lying on your back. Instead, tilt your upper body to a 45-degree angle or perform them lying on your side.
How to exercise safely
Exercise during pregnancy is good for you, but to stay safe, it’s recommended you:
seek advice of an accredited Exercise physiologist who can advise exercise that’s right for you and show you the right technique
stay hydrated
wear a sports bra and comfortable clothes when you exercise
avoid becoming overheated
listen to your body and rest when you need to
follow the advice of your doctor when it comes to physical activity.
Warning signs when to stop exercising
While exercise is important, it’s just as important to know when to stop. If you have any of the following symptoms stop what you’re doing and seek medical advice:
chest pain
heart palpitations
shortness of breath that doesn’t get better with rest
severe headache
dizziness or feeling faint that doesn’t get better with rest
swelling of your face, hands, feet or calves
difficulty walking
an unusual change in your baby’s movements
excessive fatigue
muscle weakness
cramps in your lower abdomen
regular, painful uterine contractions
vaginal bleeding
persistent loss of fluid from your vagina.
When can I start exercising after pregnancy?
Exercising after pregnancy can help you recover from childbirth and improve your mood. However, it’s important to take things gradually and get the all-clear from your doctor first.
You should also focus on movement rather than ‘structured exercise’ and be careful you don’t overdo it. It’s best to wait around four to six months before returning to your previous level of exercise.
Changes to your body during pregnancy can also affect your ability to exercise. For example:
pregnancy may have left you with a weak pelvic floor or even incontinence
abdominal muscles can become separated during pregnancy (your doctor will tell you if this has happened), so you’ll need to avoid activities that make this worse
joints and ligaments can remain ‘loose’ for up to six months after the birth which can increase your risk of injury.
If you had a vaginal birth, you can begin gentle pelvic floor exercises one to two days after the birth, but if you feel pain, stop. You might also like to start with a gentle walk and gradually build up your distance and pace as you recover. Check with your doctor about what’s right for you.
It will take you at least six weeks to heal from a caesarean birth but don’t panic. You can begin gentle pelvic floor exercises around three days after the birth which are important. Avoid sit-ups, crunches or any other exercise that puts pressure on your scar. You should also avoid lifting anything heavier than your baby for six weeks.
Regardless of what kind of birth you had, avoid swimming until after your bleeding has stopped and you’ve completely healed.
Tips to stay active
You may not feel like exercising so try to think of it as an important way to nurture your body as you recover. Going for a walk with your baby can also provide special moments to bond with your child. A gentle stroll feeling the warm sun and soft breeze can be invigorating for your body and mind.
Remember, having a baby is a big deal and there will be days when you feel good, and days when you’ll feel too tired, or even overwhelmed to exercise. That’s okay. Keep listening to your body and how you’re feeling. Sometimes taking time out is more beneficial than pulling on your waking shoes!
Where to go for more information
Remember, every pregnancy is different so it’s important to get the right advice for you and your situation. Speak to your doctor about the best ways to exercise or talk to an accredited exercise physiologist who can help.
References
Raising Children, Exercise in pregnancy: for women, https://raisingchildren.net.au/pregnancy/health-wellbeing/healthy-lifestyle/exercise-in-pregnancy-for-women
Department of Health and Aged Care, Physical activity and exercise: For pregnancy, https://www.health.gov.au/topics/physical-activity-and-exercise/pregnancy
Better Health Channel, Pregnancy and exercise, https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise
The Fertility Society of Australia, Pre-Conception Health Special Interest Group, The role of exercise and physical activity in improving fertility, quality of life and emotional well-being, https://www.fertilitysociety.com.au/wp-content/uploads/FSANZ-The-role-of-exercise-in-improving-fertility-April-2021.pdf
Department of Health and Aged Care, Physical activity and exercise guidelines for all Australians: For adults (18 to 64 years), https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
Kuhrt K, Harmon M, Hezelgrave NL, Seed PT, Shennan AH. Is recreational running associated with earlier delivery and lower birth weight in women who continue to run during pregnancy? An international retrospective cohort study of running habits of 1293 female runners during pregnancy. BMJ Open Sport Exerc Med. 2018;4(1):e000296. Published 2018 Apr 4. doi:10.1136/bmjsem-2017-000296
Pregnancy, Birth, Baby, https://www.pregnancybirthbaby.org.au/pelvic-floor-exercises
Department of Health, Guidelines for physical activity during pregnancy, https://www.health.gov.au/sites/default/files/2023-11/physical-activity-and-exercise-during-pregnancy-guidelines-brochure.pdf
Pregnancy, Birth, Baby, Safe return to exercise after pregnancy, https://www.pregnancybirthbaby.org.au/safe-return-to-exercise-after-pregnancy
