Physical activity in pregnancy
Staying active during pregnancy has many benefits for the health of you and your baby. Find programs and resources to support you to be active in pregnancy.
Benefits of exercise during pregnancy
Being physically active can help you feel, move and manage better during and after your pregnancy.
Even if you haven’t been very active before, a small amount of exercise on most days can:
- help you through pregnancy, birth and recovery
- support your mental health and wellbeing (including lowering the risk of postnatal depression).
Eating well is also important to help you stay active, and supports you and your baby’s health.
Learn more about healthy eating in pregnancy.
The physical benefits of staying active during pregnancy can include:
- less constipation, nausea and heartburn
- less back and pelvic pain
- better circulation
- helps with healthy weight gain in pregnancy
- lower risk of incontinence
- lower risk of gestational diabetes.
The benefits of being active for your overall wellbeing can include:
- better mood
- feeling less stressed and anxious
- better sleep
- improved energy
- lower your risk of postnatal depression
- preparing you mentally and physically for your birth and recovery.
Activity you can do while you’re pregnant
Even a little bit of physical activity can help to support you and your baby’s wellbeing. It’s important to exercise within your limits and follow any advice from your healthcare team.
If you and your baby are healthy, you can aim to meet the Australian Government physical activity guidelines for pregnancy. These guidelines recommend a mix of activities to support physical and mental health and wellbeing for you and your baby.
Try to work towards:
- 2.5 to 5 hours per week (about 20 to 40 minutes per day) of moderate intensity physical activity – such as brisk walking, swimming or dancing, or
- 1.25 to 2.5 hours per week (about 10 to 20 minutes per day) of more intense (vigorous) physical activity – such as aquarobics or cycling on an exercise bike, or
- a combination of moderate and vigorous activity.
On at least 2 days per week, try to include some activities that help strengthen muscles. For example, you could do:
- exercises using your body weight (like squats, heel raises and wall push-ups)
- light resistance training using exercise bands or small weights
- pregnancy yoga or Pilates classes (in person or online).
Your pelvic floor is a group of muscles that support your bladder, uterus and bowel. During pregnancy, your pelvic floor supports your growing baby.
Doing pelvic floor exercises can:
- prevent bladder and bowel problems such as incontinence and prolapse
- strengthen your pelvic muscles
- support your body as your baby grows
- help your recovery after birth.
Aim to do these exercises every day before and during pregnancy as well as after giving birth, with clearance from your midwife or doctor. This will help keep your pelvic floor strong.
For guidance on how to safely do pelvic floor exercises, speak with your midwife, physiotherapist, or accredited exercise physiologist.
Learn more about pelvic floor exercises at Pregnancy Birth and Baby.
Exercising safely during pregnancy
If you were active before pregnancy, you may be able to keep your usual exercise routine during pregnancy.
Speak to your doctor or healthcare professional before you start. If you have complications, get expert advice from a health professional before starting, continuing or returning to physical activity.
To exercise safely, remember to:
- take it easy
- stop when you feel tired
- drink plenty of water
- wear comfortable clothes and shoes
- warm up before and cool down after activity.
Be alert to any signs that you may need to stop exercising and see your doctor or midwife immediately. These include:
- chest pain or unexplained shortness of breath
- vaginal bleeding
- persistent loss of fluid from the vagina
- nausea or vomiting
- severe headache
- feeling faint or light-headed
- strong pain, especially in your abdomen, pelvis or back
- reduced movement of your baby.
For more information on exercising safely while pregnant visit:
- Australian Government Physical activity during pregnancy guidelines
- Pregnancy, birth and baby exercising during pregnancy
- The Royal Women’s Hospital (Victoria) physical activity during pregnancy
If you weren’t active before you fell pregnant, or have any concerns about your health, or your baby’s health, talk to your health professional before starting anything new. If they it’s safe, begin with low intensity activity and gradually build up if you can.
Walking and swimming are low impact exercises and can be great options during pregnancy.
Talking to a health coach from the free Get Healthy in Pregnancy program can be a great place to start. They can support you to become more active during pregnancy.
The Australian guidelines advise that during pregnancy, you should not do any activity that:
- puts you at high risk of falling or colliding with someone, such as netball
- involves heavy lifting
- creates pressure changes, such as sky diving or scuba diving
- causes pain or discomfort.
To stay safe, you should also avoid:
- exercising in hot or humid environments
- standing still, sitting, or lying down for long periods
- any physical activity at 2000 metres or more above sea level.
More support during your pregnancy
For more information on staying healthy in pregnancy, visit NSW Health - pregnancy, birth and the first five years.