Staying active during pregnancy has countless benefits – but many expectant mothers still wonder: “Is it safe to exercise while pregnant?” The answer is yes – in most cases, exercise during pregnancy is not only safe, but highly recommended.

At Pretto Physiotherapy, our physiotherapists can guide you with pregnancy-safe exercise programs, helping you move confidently while supporting both your health and your baby’s development.

In this article, we’ll look at the benefits of prenatal exercise, when it’s safe, and the key precautions to keep in mind.

Why Exercise During Pregnancy?

Regular, moderate exercise during pregnancy offers a range of physical and mental benefits, including:

• Improved posture and reduced back pain

Strengthening the muscles around your spine and pelvis helps reduce common pregnancy complaints like lower back pain and pelvic discomfort.

• Better mood and energy levels

Exercise releases endorphins, which can help reduce stress, anxiety, and fatigue—all common during pregnancy.

• Enhanced circulation and reduced swelling

Movement boosts blood flow, helping to reduce fluid retention, leg cramps, and varicose veins.

• Easier labour and recovery

Strong muscles and a well-conditioned body can make labour more efficient and improve post-birth recovery.

• Healthy weight gain

Exercise helps manage healthy pregnancy weight gain, which can lower the risk of gestational diabetes and other complications.

Is It Safe for Everyone to Exercise During Pregnancy?

In most pregnancies, yes! However, it’s important to speak with your GP or obstetrician before starting or continuing an exercise program, especially if you have:

• A high-risk pregnancy
• A history of miscarriage or preterm labour
• Placenta previa after 26 weeks
• Severe anaemia or heart/lung conditions
• Unexplained vaginal bleeding

A physiotherapist trained in prenatal care can guide you in choosing the right movements and intensities based on your stage of pregnancy and medical history.

Safe Types of Exercise During Pregnancy

Not every workout is suitable during pregnancy, but many low-impact activities are both safe and beneficial:

• Prenatal Strength Training

Focuses on functional strength, especially in the core, glutes, back, and pelvic floor.

• Pregnancy Yoga and Pilates

Gentle stretching and strengthening improve flexibility, balance, and relaxation.

• Walking and Swimming

Low-impact cardio like walking and swimming keeps the heart healthy without stressing the joints.

• Pelvic Floor Exercises

Strengthening the pelvic floor reduces the risk of incontinence and pelvic organ prolapse, both during and after pregnancy.

Top Safety Tips and Precautions for Exercising While Pregnant

To stay safe while exercising during pregnancy, follow these key guidelines:

1. Listen to Your Body

If you feel dizzy, breathless, overheated, or have any pain – stop immediately and rest. It’s important not to “push through” discomfort.

2. Stay Hydrated

Drink plenty of water before, during, and after your workout to avoid dehydration and overheating.

3. Avoid High-Risk Activities

Skip activities that involve:

• Risk of falling or abdominal trauma (e.g., horse riding, skiing, contact sports)
• Lying flat on your back for extended periods after the first trimester
• Intense twisting, crunching, or deep stretches

4. Warm Up and Cool Down

Always include gentle movements before and after your session to help prevent injury and aid recovery.

5. Avoid Overexertion

Use the Talk Test – you should be able to carry on a conversation while exercising. If you’re too breathless to talk, slow down.

6. Modify As You Grow

As your body changes, so should your exercise routine. A physiotherapist can help adjust exercises for each trimester to support your body safely.

When to Stop Exercising and Seek Medical Advice

Stop exercising and consult your healthcare provider if you experience:

• Vaginal bleeding
• Severe abdominal or pelvic pain
• Dizziness, faintness, or shortness of breath
• Reduced baby movement
• Chest pain or headaches

Exercise With Confidence – We’re Here to Help

Staying active is one of the best things you can do for your body and your baby. But not all exercise is created equal – especially during pregnancy. At Pretto Physiotherapy, we offer safe, tailored exercise programs for every stage of pregnancy, designed by qualified physiotherapists.

Whether you’re new to exercise or an experienced mover, our team will help you feel strong, supported, and confident throughout your pregnancy journey.