Just found out you’re pregnant? Congratulations! One of the most common questions we hear at The Active Studio is:
“Can I exercise during pregnancy?”
The answer is a resounding yes—and not only is it safe, but it’s also incredibly beneficial for you, your baby, and your delivery. With the right support and a tailored approach, exercise becomes a powerful tool to help you feel strong, manage symptoms, and prepare your body for labour and postnatal recovery.
Your Body Is Changing—And Exercise Helps You Keep Up
Pregnancy brings about significant physical changes. Some of the most common include:
- Hormonal shifts
- Increased blood volume and heart rate
- Higher breathing rate
- Changes in balance and posture
- Weight gain
- Increased joint laxity, especially around the pelvis
These changes don’t mean you should stop moving—in fact, they highlight the importance of prescribed, safe, and targeted prenatal exercise.
Book a session with a women’s health EP
What Do the Guidelines Say?
Australian guidelines recommend that pregnant women aim for:
- 150 minutes of moderate-intensity aerobic exercise per week
- 2 sessions of strength-based exercise per week, including pelvic floor and core work
Exercise during pregnancy should be adapted to your trimester, symptoms, and fitness level, which is why working with a qualified exercise physiologist for pregnancy is so important.
The Benefits of Exercise During Pregnancy
Regular, guided movement can help with:
1. Reduced Back & Pelvic Pain
Over 50% of women experience low back or pelvic girdle pain during pregnancy. Targeted exercise can ease discomfort and prevent it from worsening into the later stages or postpartum.
2. Pelvic Floor Strength & Continence Support
Well-designed programs improve your ability to engage and relax your pelvic floor, preparing for birth and reducing the risk of postnatal pelvic floor dysfunction.
3. Improved Cardiovascular Fitness
Exercise helps reduce the risk of pregnancy-related complications, such as gestational diabetes and high blood pressure.
4. Better Sleep, Mood & Energy
Movement supports better mental wellbeing, reduces anxiety, and helps combat pregnancy fatigue and sleep disturbances.
5. Postural & Core Strength
Strengthening your upper body, lower back, and postural muscles helps prepare you for feeding, lifting, and caring for your newborn.
Is It Safe to Exercise During All Trimesters?
Yes—with the right support. As your pregnancy progresses, your body’s needs change. That’s why our Active EPs deliver exercise programs that are:
✔ Trimester-specific
✔ Adapted to how you feel on the day
✔ Focused on safe, functional movement
✔ Built around your birth preparation and recovery goals
We always assess for things like pelvic pain, abdominal separation (diastasis), and joint laxity before prescribing your plan.
Explore our Active Mums classes
Ready to Move With Confidence in Pregnancy?
Our pregnancy exercise programs are safe, supportive, and tailored to your unique journey. Whether you’re newly pregnant or navigating your third trimester, we’re here to help you feel strong, empowered, and ready for what’s ahead.
Book your initial assessment today
