Keeping active2025-06-11T11:27:09+10:00

Keeping active

Regular physical activity during pregnancy plays a vital role in supporting your health and wellbeing, as well as your baby’s development.

On this page

    A guide to safe exercise

    Staying active for 30 minutes per day can help reduce the risk of pregnancy-related complications, support mental health, and prepare your body for labour and recovery.

    Whether you’re continuing an active lifestyle or starting new habits, pregnancy is a great time to prioritise movement.

    Benefits of staying active

    Being active can reduce the risk of some pregnancy-related complications and supports a healthy pregnancy.

    • If you were active before pregnancy, you can continue with physical activity during pregnancy.
    • If you were inactive before pregnancy, start slowly and build up your activity to meet the recommendations.

    Listen to your body & chat to your doctor, midwife or physiotherapist for more help.

    Here are some ideas on exercises you can do during pregnancy:

    Walking icon
    Walking
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    Low impact aerobics
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    Water aerobics
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    Pregnancy specific exercise classes (e.g. pregnastics, pregnancy yoga and Pilates)
    Walking icon
    Cycling (stationary bike)
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    Swimming (avoid breaststroke, which can cause or worsen pelvic pain)
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    Muscle strengthening exercises i.e. light weights training
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    Pelvic floor exercises

    How active should I be?

    Be active on most, if not all days of the week

    Aim for 30 minutes of moderate intensity exercise i.e. you should be able to talk throughout but would not have enough breath to sing.

    You can break down your exercise into smaller segments throughout the day i.e. 3 x 10 min or 2 x 15 min bursts of activity over the day.

    Pelvic floor specific exercises

    Pelvic floor muscles are a layer of muscle & connective tissue that forms a ‘sling’ across the base of the pelvis. These muscles are important to support the pelvic organs like bladder, uterus & bowel.

    These muscles are weakened during pregnancy because of the increase load & effects of hormones on these muscles. It is important to strengthen these muscles to avoid issues with incontinence and prolapse.

    How to perform pelvic floor exercise:

    1. Squeeze the muscles around your vagina & back passage as though you are trying to hold in wee or wind.
    2. Hold muscles tightly as you continue to breathe in and out for 5-10 seconds.
    3. Relax your muscles and rest for 5-10 seconds.
    4. Repeat the exercise 5-10 times in a row, three times throughout the day.
    5. Make sure you are not bracing your tummy muscles.

    You can try to do sets in different positions including lying down, sitting or standing.

    For individualised programs, please let your team know to facilitate a referral to the RBWH Physiotherapy Department.

    Are there any activities I should avoid while pregnant?

    • Heavy weights training
    • Exercises or activities that cause pain
    • High impact exercises that involve jumping, bouncing or jerky movements
    • Exercises that involve lying on your back after 16 weeks gestation
    • Exercises that involve balancing (risk of falling)
    • Contact sports
    • Activities with a high risk of falling
    • Extreme sports (e.g. scuba diving, sky diving)
    • ‘Hot’ yoga or Pilates
    • Running (if not something you have been doing so prior to pregnancy).

    Seek advice from your health professional if you experience any of the following:

    • Chest pain
    • Persistent shortness of breath that does not get better with rest
    • Severe headache
    • Persistent dizziness/feeling faint that does not get better with rest
    • Uterine contractions or lower back, abdomen or pelvic area pain (this may be a sign of pre-term labour)
    • Vaginal bleeding or amniotic fluid leakage
    • Sudden swelling of ankles, hand and face
    • Decreased foetal movement
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