Can I exercise during pregnancy?

Exercise is healthy during pregnancy, but make sure you choose the type and intensity that's safe for you.

Exercising during pregnancy helps improve or maintain your fitness. It can also:

• help prepare your body for childbirth, as well as your recovery after birth
• reduce back and pelvic pain
• strengthen your muscles and joints to help carry the extra weight of pregnancy
• avoid excess weight gain
• reduce your risk of pregnancy complications, such as gestational diabetes
• reduce your chance of mental health complications

It is best to talk to your doctor or midwife before you start exercising while pregnant. They can guide you to the best options that will work for you.

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How often should I exercise while pregnant?

While you are pregnant, you can try to be active each day of the week. Aim to include strengthening exercises twice a week.

The exercise you choose depends on:

• how much exercise you did before your pregnancy
• how far along you are in your pregnancy
• if you have any complications

If you weren't very active before pregnancy, you can start small and build up gradually. If you were already active, choose safe activities at a level that feels right for you. As your pregnancy progresses, you may need to exercise less. If in doubt, talk to your maternal health team for advice.

What is the difference between low and high intensity exercise?

You can use the 'talk test' to tell the difference. The harder the exercise, the harder it is to talk. During light or moderate exercise, you should still be able to hold a conversation.

What if I don't have enough time to do all my exercise in one go?

You don't have to do your daily exercises all at one time. You can break up your routine throughout the day and complete your exercise in short sessions.

Even a little exercise is better than none, and it doesn't have to be hard to be good for you. Set your exercise goals to suit your lifestyle and fitness levels.

What type of exercises should I do?

You should aim to do a combination of aerobic and strengthening exercises.

Aerobic exercises

While you're pregnant, aerobic exercises can include:

• walking
• stationary cycling (exercise bike)
• dancing
• swimming and water aerobics
• fitness classes

Strengthening exercises

Strengthening exercises include:

• yoga and Pilates
• resistance training using light weights or low repetitions

Your gym may offer classes designed especially for pregnancy, or ask the instructor for modifications that make the exercises safe for you.

Here are some other ideas to try:

Push ups

You can do modified push ups that are safe during pregnancy.

1. Position yourself on your hands and knees.
2. Make sure your knees are under your hips, your hands are under your shoulders and your fingers are facing forward.
3. Bend your elbows, lower your torso close to the floor.
4. Keep your back straight.
5. Repeat up to 10 times while breathing steadily.

Upper back strengthening exercise

To strengthen your upper back, follow these steps:

1. Sit or stand, making sure your back is straight.
2. Bend your arms and lift them until your elbows align with your shoulders.
3. Press your elbows back — you should feel the muscles near your shoulder blades squeezing.
4. Bend forward to feel your back muscles stretch.
5. Relax and repeat up to 5 times.

Stomach strengthening exercise

To strengthen your stomach (abdominal) muscles and ease backache:

1. Position yourself on your hands and knees.
2. Keep your back straight, your knees under your hips, your hands under your shoulders and your fingers facing forward.
3. Pull in your lower stomach muscles.
4. Hold for 5, slow breaths and then relax. Be sure to keep your back straight.
5. Take a normal breath and then repeat the exercise up to 10 times.

You can also do this exercise while standing or sitting, as long as your back is straight. It may help to flatten your back against a wall or the back of a chair.

Pelvic tilt exercise

This exercise also strengthens your spine and tummy muscles:

1. Position yourself on your hands and knees.
2. Keep your back straight, your knees under your hips, your hands under your shoulders and your fingers facing forward.
3. Pull in your lower stomach muscles and arch your back.
4. Hold for several seconds, then relax.
5. Repeat up to 10 times.

You can also do this exercise while standing:

1. Stand with your shoulders and bottom against a wall, with slightly bent knees.
2. Pull your tummy button towards your spine, so that your back flattens against the wall.
3. Hold this for a few seconds, then release.
4. Repeat up to 10 times.

Pelvic floor exercises

Pelvic floor exercises help to strengthen the muscles of your pelvic floor.

The pelvic floor consists of layers of muscles. They stretch like a supportive hammock from your pubic bone (in front) to the end of your backbone.

To strengthen your pelvic floor, follow the steps below:

1. Squeeze your pelvic floor muscles.
2. Hold for 3 to 5 seconds, while breathing normally.
3. Relax and rest for 5 seconds.
4. Repeat up to 10 times, increasing how long you tighten your muscles for, aiming for 10 seconds.

You can aim to do this exercise 3 times a day.

What exercises should I avoid?

While most exercise should be fine during your pregnancy, there are a few things you should avoid.

Lying on your back

Lying flat on your back, particularly after 28 weeks, can be dangerous. This is because the weight of your baby bump presses on the big blood vessels. This can:

• make you feel faint
• reduce blood flow to your baby

Some sports

You should also avoid contact sports where there's a risk of being hit, such as:

• football
• hockey
• judo
• kickboxing
• squash
• tennis

Avoid any activity that risks you falling. This can injure you and your baby. Avoid:

• cycling
• downhill skiing
• gymnastics
• horse riding
• ice hockey

To avoid joint pain, avoid exercise that:

• is high-impact
• is repetitive
• has lots of twists and turns
• involves high stepping or sudden stops
• involves jumping or bouncing

Changes in pressure and altitude

Avoid activities that involve large changes in pressure, such as scuba diving or skydiving.

You should also avoid exercise at more than 2,000 metres above sea level until you have acclimatised.

High temperatures

When exercising, ensure you don't get too hot. Your body's temperature is slightly higher when you are pregnant. Intensive exercise may cause your core temperature to rise to an unsafe level for your baby.

You should avoid exercise classes that take place at intentionally higher temperatures, such as hot Pilates or yoga.

Are there any reasons why I shouldn't exercise?

Having pregnancy complications, or a higher chance of preterm labour might limit how you exercise. See your doctor or midwife before you exercise if you have:

• pre-eclampsia
• placenta previa
• multiple pregnancy (twins or more)
• bleeding during the second or third trimester
• a weak or short cervix
• ruptured membranes (your water has broken)
• other complications or concerns

Speak to your doctor before you start exercising if you have a long-term health condition, such as:

• type 1 diabetes
• hypertension (high blood pressure)
• thyroid disease
• a heart, lung or other systemic condition

Tips for exercising during pregnancy

Exercise tips for when you're pregnant:

• Always warm up before exercising and cool down afterwards.
• Avoid strenuous exercise in hot or humid weather — exercise in cool, ventilated places. This also applies to water temperature for water-based exercise.
• Drink plenty of water and other fluids before and after exercise.
• Wear comfortable and suitable clothes — appropriate shoes, a supportive maternity bra and loose clothing.
• If you go to exercise classes, make sure your teacher is properly qualified, knows that you're pregnant and knows how many weeks pregnant you are.
• Try swimming or water-based exercise classes, as the water will support your pregnancy weight.
• Walking, low-impact aerobics and cycling on a stationary bike are great moderate aerobic activities that place minimal stress on your joints.

When should I stop exercising?

Signs that you need to stop exercising and should see your doctor immediately include:

• chest pain or unexplained shortness of breath
• dizziness
• headache
• muscle weakness
• calf pain or sudden swelling of the ankles, hands or face
• nausea (feeling sick) and vomiting

You should also stop exercising if you notice:

• vaginal bleeding
• pain in your abdomen (tummy), back or pelvic area
• your baby is moving less

Resources and support

You can read more from the Department of Health Guidelines for physical activity during pregnancy.

• Find a Registered Active Health Professional to help make an exercise plan for you.
• Visit the Ngala website for tips on how to keep active during pregnancy.
• Exercise Right has ideas for exercises that are suitable during each stage of your pregnancy.
• SA Health provides diagrams and explanations of some good exercises for during pregnancy.

Visit You and Your Boorai for resources and support for Aboriginal and/or Torres Strait Islander peoples.

For more information about exercising during pregnancy, speak to your:

• doctor
• midwife
• obstetrician
• physiotherapist

You can read about a safe return to exercise after pregnancy here.

Resources and support for your pelvic floor

If you have questions or concerns about your pelvic floor function:

• find a pelvic health physiotherapist
• use the Pelvic Floor Screening Tool for Women to check your risk of pelvic floor problems
• call the National Continence Helpline on 1800 33 00 66 if you have any concerns about your pelvic floor
• visit the Pelvic Floor First website or call 1800 33 00 66 to speak to a nurse continence specialist
• watch the Royal Women's Hospital video that explains pelvic floor exercises