Is It Safe to Exercise During Pregnancy? Here's What You Need to Know.
When you're pregnant, it's natural to wonder about the dos and don’ts — and exercise often sits at the top of that list. For many women, especially those navigating outdated advice or cautious opinions from well-meaning friends and family, knowing what’s safe can feel confusing.
But the evidence is clear: for most people, exercising during pregnancy is not only safe — it’s incredibly beneficial. With a few adjustments and personalised guidance, movement can be a powerful part of a healthy pregnancy journey.
Why Staying Active in Pregnancy Matters
Research consistently shows that regular, moderate-intensity physical activity during pregnancy supports better health outcomes for both mother and baby. It can improve sleep quality, help manage mood and anxiety, and lower the risk of gestational diabetes. Many women also experience less back and pelvic pain and report shorter labours and faster postpartum recoveries when they stay active during pregnancy (RACGP, 2022; RANZCOG, 2020).
These aren’t fringe benefits — they’re the result of physiological adaptations that come from keeping the body strong and mobile. Regular movement improves circulation, supports core strength, and helps regulate blood sugar and hormone levels.
Knowing Which Exercises Are Safe
The key to safe exercise in pregnancy lies in choosing activities that minimise risk while supporting the body’s natural changes. For example, walking, swimming, prenatal yoga, and stationary cycling are generally safe for most women throughout pregnancy. These forms of movement are low-impact, support cardiovascular health, and can easily be modified as the trimesters progress.
There are, however, some activities that should be avoided. Sports that involve direct contact, such as rugby or martial arts, increase the risk of trauma and falls. Similarly, exercises with a high risk of losing balance, such as horse riding or downhill skiing, or those involving pressure changes, like scuba diving, are not recommended during pregnancy (RANZCOG, 2020).
Listening to Your Body
Every pregnancy is different, and so is every exercise experience. While many women can continue modified versions of their usual routines, it’s important to recognise the signs that your body may need a break or a change in intensity. Feelings of pelvic heaviness, abdominal “doming” or bulging, breathlessness beyond light effort, or urinary leakage during movement are all signs it’s time to scale back and consult a physiotherapist or doctor (Australian Physiotherapy Association, 2021; Continence Foundation of Australia, n.d.).
Pregnancy is not the time to push through discomfort. But it's also not the time to stop moving entirely.
The Hidden Risk of Inactivity
One of the most common myths about pregnancy is that rest is always safer than movement. In reality, becoming overly sedentary can lead to deconditioning, increased pregnancy complications, and poorer mental health. Too much caution can leave women feeling physically weaker and emotionally more vulnerable at a time when strength and confidence are needed most.
The goal isn’t intensity or performance — it’s consistency and adaptability. Movement should feel good, and when it doesn’t, there are almost always gentler ways to stay active.
Tailored Support Can Make All the Difference
Whether you're new to exercise or already quite active, having a plan that adjusts with your body — and supports your pelvic floor, core, and changing energy levels — can make a significant difference.
Movement in pregnancy isn’t about doing more. It’s about doing what feels right, safely and with support.
Final Thoughts
So yes — it is safe to exercise during pregnancy for most people, and the benefits are well worth it. With guidance from your healthcare team and a focus on how your body feels, you can stay active in a way that’s both safe and deeply supportive.
If you're ever unsure about what's right for your stage of pregnancy, don't hesitate to ask. Safe movement is possible — and you're never meant to navigate it alone.
Find Your Perfect Pregnancy Workout
References
Australian Physiotherapy Association. (2021). Exercise in pregnancy: Position statement. https://australian.physio/policy/position-statements/exercise-pregnancy
Continence Foundation of Australia. (n.d.). Pelvic floor and exercise. https://www.continence.org.au
Royal Australian College of General Practitioners. (2022). Guidelines for preventive activities in general practice (Red Book), 10th ed. https://www.racgp.org.au
Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2020). Pregnancy care guidelines. https://ranzcog.edu.au
