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Embracing Fitness: Safe and Effective Exercises When Pregnant

  • 6 min read

Unlock the Path to a Healthier Pregnancy for You and Your Baby

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The Myths and Realities of Pregnancy Exercise

Misconceptions about pregnancy often lead people to believe that exercise should be completely avoided. However, the reality is quite the opposite. Healthcare professionals do recommend staying active during pregnancy as it offers numerous benefits for both you and your baby.

In this blog, we'll explore the benefits of exercising during pregnancy, including improved physical and mental health, as well as a smoother labor and delivery experience. But of course, it's essential to consult with your healthcare provider first in order to create a safe and tailored exercise routine that suits your needs.

Key Benefits of Exercise during Pregnancy

Improved Physical Fitness

Regular exercise during pregnancy can improve cardiovascular health, muscle strength, and endurance, all of which are essential for managing the physical demands of pregnancy and labor. Engaging in safe workouts strengthens the heart and promotes healthy blood circulation. This is not only good for the mother's health, but it also guarantees that the growing baby gets enough oxygen and nutrients. Additionally, exercise also helps reduce the risk of early pregnancy hypertension, gestational diabetes, and preeclampsia.

Alleviating Stress

Pregnancy can be a time of heightened stress and anxiety. Exercise acts as a natural stress reliever by triggering the release of endorphins, which enhance mood and reduce depressive symptoms. Incorporating physical activity into your routine can significantly alleviate the emotional challenges that pregnancy may bring.

Better Sleep

The physical changes and discomfort associated with pregnancy often disrupt sleep patterns. Engaging in regular exercise can help alleviate common sleep issues, such as insomnia and restlessness, ensuring a more restful night's sleep.

Improved Postpartum Recovery

Staying active during pregnancy can lead to a quicker postpartum recovery. Women who engage in regular exercise often find it easier to regain their pre-pregnancy fitness levels after giving birth.

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Risk Factors of Exercising During Pregnancy

Risk of Injury: There's a potential risk of injury if exercises are performed incorrectly or if high-impact activities are pursued without proper guidance. Exercises should be tailored to pregnancy and done with caution.

Exhaustion: Fatigue is common during pregnancy due to hormonal changes and increased energy demands. Excessive exercise can lead to exhaustion, so it's crucial to listen to your body and avoid overexertion.

Risk of Falling: As pregnancy progresses, the changing center of gravity can increase the risk of falls during certain activities, especially those requiring balance or agility. Pregnant women should be cautious during exercises that carry a risk of falling.

Preexisting Conditions: If you have certain medical conditions or complications during pregnancy, such as placenta previa or a history of preterm labor, some exercises may not be suitable. It's essential to consult with a healthcare provider to determine appropriate activities and exercises.

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Safe and Healthy Tips by the Department of Health Australia

  • Strive for 30 to 60 minutes of physical activity on most days, and don't worry if you need to divide this time into shorter, more manageable sessions. The key is to find a balance that fits your schedule and allows you to stay active throughout the week.

  • Attempt to increase your heart rate and elevate your breathing rate during your physical activity. This signifies that you're engaging in an effective workout that stimulates your cardiovascular system and helps improve your overall fitness.

  • Incorporate muscle-strengthening exercises, such as lunges and squats, into your weekly routine, aiming to include them on at least two separate days. When incorporating these exercises into your routine, remember to use proper form, avoid overexertion, and listen to your body.

  • If you're presently not engaging in any physical activity, it's advisable to start at a gradual pace and increase your exercise routine over time.

  • Incorporate pelvic floor exercises daily as they offer significant benefits throughout your pregnancy and can decrease the likelihood of experiencing bladder incontinence after giving birth.

Pelvic Floor Muscles: The Core of Pregnancy Exercise

Pelvic floor muscles play a pivotal role during pregnancy and childbirth. Engaging in exercises that strengthen these muscles can help prevent issues like urinary incontinence and provide support during labor.

How to Perform Pelvic Floor Exercises:

  • Identify the Muscles: Start by identifying your pelvic floor muscles. You can do this by stopping the flow of urine when you're using the restroom. The muscles you use to do this are your pelvic floor muscles.

  • Find a Comfortable Position: You can perform pelvic floor exercises in various positions—sitting, lying down, or standing. Choose one that's comfortable for you.

  • Contract and Hold: Squeeze your pelvic floor muscles and hold the contraction for about 5 seconds. Make sure you're not holding your breath or tensing other muscle groups.

  • Relax: Release the contraction and relax for about 5 seconds.

  • Repeat: Start with 10 repetitions and gradually increase as you become more comfortable.

Moderate-Intensity Aerobic Activity: Boosting Cardiovascular Health

Moderate-intensity aerobic activities such as brisk walking, swimming, and stationary cycling are excellent choices for pregnant women. They promote cardiovascular health and are generally safe for healthy pregnant women.

List of Safe and Effective Sample Exercises for Pregnant Women:

Brisk Walking - This is a low-impact aerobic exercise that can be easily incorporated into a daily routine. It helps improve cardiovascular health, increases endurance, and supports overall fitness during pregnancy.

Light Resistance - light resistance exercises involve using resistance bands, light dumbbells, or your body weight to strengthen muscles. These exercises help maintain muscle tone and support posture, which can alleviate some of the physical discomforts associated with pregnancy.

Pilates/Yoga - Pilates and yoga are excellent choices for prenatal exercise as they focus on flexibility, balance, and core strength. These practices can help reduce stress, improve posture, and alleviate back pain commonly experienced during pregnancy. They also emphasize controlled breathing techniques, which can be beneficial during labor.

Swimming and water workouts - This is a low-impact, full-body workout that provides excellent cardiovascular benefits without putting stress on joints. The buoyancy of water reduces the risk of injury and provides relief from the discomforts of pregnancy, such as swelling and back pain. Swimming also helps improve circulation and can promote relaxation.

Navigating Pregnancy Complications: High Blood Pressure

High blood pressure during pregnancy, known as gestational hypertension or preeclampsia, is a condition that requires careful monitoring and management. It can lead to a range of complications such as the risk of stroke and organ damage, placental abruption, and others for both the mother and the baby, making it a priority to address.

Q. Moderate exercise: Is it Safe to Workout when Pregnant?

Yes, as long as it's not an intensive and strenuous exercise.

Intensive and strenuous exercises, including contact sports and high-impact activities, should be avoided during pregnancy. These activities can put unnecessary stress on the body and may pose risks to the developing baby.

Exercise is generally encouraged during pregnancy for its numerous benefits, but strenuous activities can exacerbate high blood pressure and associated complications.

Here's why it's essential to avoid strenuous exercise during pregnancy:

  • Increased Blood Pressure: Strenuous exercise places additional stress on the cardiovascular system, leading to a temporary spike in blood pressure. For women with high blood pressure, this could be dangerous and worsen their condition.

  • Elevated Heart Rate: Strenuous activities can elevate the heart rate to levels that are not advisable during pregnancy, potentially compromising the blood flow to the baby.

  • Potential for Placental Abruption: Strenuous exercise increases the risk of placental abruption, which is already a concern for women with high blood pressure.

Activities to Avoid while Pregnant:

Hot Yoga - this activity involves practicing yoga in a heated room, which can lead to a significant increase in body temperature. During pregnancy, it's crucial to avoid activities that can cause overheating, as it may be harmful to both you and your developing baby. Overheating can lead to dehydration and potentially interfere with fetal development.

Downhill skiing - involves fast descents on snow-covered slopes, which can pose a risk of falls and collisions. These activities can increase the risk of injury, especially to the abdomen, and potentially harm the developing fetus.

Horseback riding - Horseback riding poses a risk of falling or being thrown from the horse, which can result in injuries to both the mother and the developing baby. The jolting motions and potential for accidents make a risky activity during pregnancy.

Scuba diving - The changes in pressure underwater can lead to decompression sickness, which can be harmful to both the mother and the fetus. In addition, the increased risk of gas embolism and the potential for oxygen toxicity make scuba diving unsafe during pregnancy.


While staying active during pregnancy offers numerous benefits, your body will communicate its limitations and needs. Some discomfort during exercise is normal, particularly as your body adapts to the physical changes of pregnancy.

However, it's essential to distinguish between normal discomfort and pain that indicates a problem. Sharp, shooting pains, especially in the abdomen or pelvis, should never be ignored. They may signal a need to cease exercise immediately and consult your healthcare provider.

Pregnancy can be exhausting, especially in the first and third trimesters. If you feel unusually fatigued during exercise, it's a sign that your body needs rest. Overexertion can lead to faintness, dizziness, and even falls, so always prioritize your well-being.

We also advise exercising with your loved one or consider joining an exercise program, class for aerobic exercises, or any exercise classes. These options provide invaluable opportunities to build a supportive network and share your pregnancy fitness journey with others who understand the unique challenges and joys of this transformative phase.

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Australian Government Department of Health (2023). Your Healthy Pregnancy. Retrieved from:

Better Health Channel (2022). Pregnancy and Exercise. Retrieved from:

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