Is it safe to exercise in pregnancy?

It is important to remain active in pregnancy which can improve many common pregnancy discomforts, constipation, gestational diabetes control, mood and psychological wellbeing and maintain your weight. Pregnancy is not a time to become really fit but to keep fit. The recommendation for 150min/week (5 times of 30 min) of moderate aerobic exercise is a good guide.  If you have not exercised before, begin with 3 times of 15 minutes increasing gradually to 4-5 sessions of 30 min.  Most pregnant women can safely maintain a similar exercise level to pre-pregnancy especially in the first two trimesters.  However, you should listen to your body and if you experience pain, significant breathlessness or faintness, modify or cease exercise and discuss with your doctor. Exercises such as walking/jogging, swimming/water aerobics, stationary exercise bike, elliptical cross-fit trainers, steppers, climbers and treadmills are all appropriate. Pilates and yoga are particularly helpful for improving your core strength and flexibility. If you exercise at very high levels, this will need to be modified.  Increasing your heart rate to more than 75% of the maximum for your age, is not recommended as it may be diverting blood away from the uterus (womb). Few issues to be mindful of:
  • Avoid overheating especially in the first trimester, don’t exercise in the hottest part of the day, on hot/humid days or for long periods of time
  • Wear clothing which promotes cooling and drink sufficient water
  • Avoid sports requiring sudden direction changes. Increased joint laxity, due to relaxin - a pregnancy hormone, can lead to a higher chance of injury.
  • Gentle stretching before and after exercise but avoid overstretching
  • Proper warm up and cool down with exercise
  • Contact sports or sports where collision or projectiles can cause injury to your abdomen
  • Avoid exercising flat on your back after 20 weeks gestation
  • Scuba diving / horse riding / martial arts are discouraged
In some pregnancy conditions such as fetal growth restriction, placenta praevia, ruptured membranes or pre-existing significant heart and lung disease, milder forms of exercise such as walking only might be advised.  Occasionally abstaining from all exercise might be necessary after discussion with your doctor. Helpful links are
  1. Royal Australian College of Obstetrics and Gynaecology – Exercise During Pregnancy https://ranzcog.edu.au/womens-health/patient-information-resources/exercise-during-pregnancy
  2. Sports Medicine Australia – Pregnancy and Exercise Brochure https://sma.org.au/sma-site-content/uploads/2017/08/SMA_AWiS_Pregnancy_-_Exercise.pdf
  3. American College of Obstetrics and Gynaecology - Exercise during pregnancy https://www.acog.org/womens-health/fqs/exercise-during-pregnancy
  4. https://www.pregnancybirthbaby.org.au/exercising-during-pregnancy
  5. https://www.betterhealth.vic.gov.au/health/HealthyLiving/pregnancy-and-exercise
  6. The pregnant athlete https://sma.org.au/sma-site-content/uploads/2017/08/torode.pdf