Need to talk? Call 1800 882 436.
It's a free call with a maternal child health nurse. *call charges may apply from your mobile

Is it an emergency? Dial 000
If you need urgent medical help, call triple zero immediately.

beginning of content

Exercising during pregnancy

7-minute read

Regular physical activity during pregnancy not only has health benefits but also helps to prepare the body for childbirth. However, it is important to modify or choose a suitable exercise program because pregnancy affects the body's response to exercise.

How often should I exercise during pregnancy?

You should try to be active every day of the week. Depending on how much exercise you did before your pregnancy, be sensible about the level of exercise that you do.

You don't need to exhaust yourself — a light to moderate exercise program should be the aim, but if you feel comfortable, you can do more intense exercise.

As a general rule, a light to moderate level should allow you to hold a conversation during the activity. The more intense the exercise, the harder it will be to talk.

For low to moderate exercise, aim for 2½ to 5 hours a week (30 to 60 minutes most days).

If you are comfortable doing more vigorous exercise, aim for 1¼ to 2½ hours a week (15 to 30 minutes most days).

You don’t have to do your daily exercise all at one time; you can break up your routine throughout the day.

As your pregnancy progresses, you may need to slow down. If in doubt, consult your maternity team.


What should I do if I didn’t exercise before I was pregnant?

If you weren't active before you got pregnant, don't suddenly take up strenuous exercise. If you start an exercise program, tell the instructor that you're pregnant and build up slowly. You could begin with no more than 15 minutes of continuous exercise, 3 times a week and increase this gradually to up to 2½ hours a week.

Remember that exercise doesn’t have to be strenuous to be beneficial — and any physical activity is better than none.

Talk to your doctor or midwife before you start doing any exercise so they can guide you to the best options that will work for you.

What type of exercises should I do?

Doing a combination of aerobic and strengthening exercises is beneficial when you are pregnant.

Aerobic activities — like walking, cycling, swimming or fitness classes — will help you improve your cardiorespiratory fitness (your ability to take in and use oxygen) and also help you avoid excess weight gain.

Strengthening exercises, like yoga, Pilates or resistance training, can help to reduce back and pelvic pain and also help to prepare your body for giving birth, as well as your recovery after.

Try to fit the exercises listed below into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They'll also make joints stronger, improve circulation, ease backache and generally help you feel well.

Stomach-strengthening exercises

As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach (abdominal) muscles and ease backache.

  • Start in a 'box' position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight.
  • Pull in your stomach muscles and raise your back up towards the ceiling, curling the trunk and allowing your head to relax gently forward. Don't let your elbows lock.
  • Hold for a few seconds then slowly return to the box position.
  • Take care not to hollow your back; it should always return to a straight/neutral position. Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully.
  • Only move your back as far as you can comfortably.

Pelvic tilt exercises

  • Stand with your shoulders and bottom against a wall.
  • Keep your knees soft.
  • Pull your tummy button towards your spine, so that your back flattens against the wall; hold for 4 seconds and release.
  • Repeat up to 10 times.

Pelvic floor exercises

Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

Exercise tips

Exercise tips when you're pregnant:

  • Always warm up before exercising, and cool down afterwards.
  • Avoid strenuous exercise in hot or humid weather.
  • Drink plenty of water and other fluids.
  • 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, and knows that you're pregnant and how many weeks pregnant you are.
  • You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aquanatal classes with qualified instructors.
  • Walking is a great exercise — it is a moderate aerobic activity but will have minimal stress on your joints. Other good choices are low-impact aerobics and cycling on a stationary bike.

Are there any exercises I should avoid?

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

  • lying flat on your back, particularly after 28 weeks, because the weight of your bump presses on the big blood vessels and can make you feel faint and reduce blood flow to your baby
  • contact sports where there’s a risk of being hit, such as kickboxing, judo, squash, tennis, football and hockey
  • horse riding, downhill skiing, ice hockey, gymnastics and cycling, because there’s a risk of falling
  • significant changes in pressure, as in scuba-diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream)
  • exercise at more than 2,000m above sea level until you have acclimatised to avoid the risk of altitude sickness (a decrease in oxygen)
  • repetitive high-impact exercise, or exercise with lots of twists and turns, high stepping or sudden stops that cause joint discomfort
  • exercise where you get too hot since your body’s temperature is slightly higher when you are pregnant and intensive exercise may cause your core temperature to rise to an unsafe level for your baby
  • drink plenty of water, wear lightweight clothing and only exercise in cool, well-ventilated places (no spas or saunas)

Are there any reasons why I shouldn’t exercise?

If your pregnancy is complicated or you have existing serious health conditions, this could affect your ability to exercise. If you have any of the following conditions, speak to your doctor or obstetrician before you start:

When should I stop exercising?

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

Consult your doctor, physiotherapist or healthcare professional to make sure your exercise routine is not harmful for you or your baby.

Where can I get more information about exercising during pregnancy?

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

For more information about exercising during pregnancy, speak to your doctor, midwife, obstetrician or physiotherapist.

Call Pregnancy, Birth and Baby on 1800 882 436 to speak to a maternal child health nurse.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: June 2021


Back To Top

Need more information?

Safe return to exercise after pregnancy

Exercise can help you recover after childbirth, make you stronger and improve mood. Here are some tips on how to exercise safely after a pregnancy.

Read more on Pregnancy, Birth & Baby website

Exercise for Pregnancy - Exercise Right.

Exercise is important during pregnancy, do you know the facts? Read on and learn about pre and post natal exercise as well as important things to consider.

Read more on Exercise and Sports Science Australia (ESSA) website

Physiotherapy advice after pregnancy

When you are pregnant, your body changes. Read about simple exercises and healthy habits to help cope with these changes.

Read more on Pregnancy, Birth & Baby website

Exercise modifications during pregnancy · Modifying exercise programs · Pelvic Floor First

Exercise modifications during pregnancy. While there are modifications of exercises recommended during pregnancy and for postnatal women, there are often times that modifications within these exercises themselves need to be made.

Read more on Continence Foundation of Australia website

Exercising during pregnancy · Pelvic floor friendly exercises · Pelvic Floor First

Information about exercising during pregnancy

Read more on Continence Foundation of Australia website

Exercise during pregnancy

With the exception of a few women with severe health conditions, exercise during pregnancy is not only safe, but has positive health effects for both Mum and bub.

Read more on Parenthub website

Exercise during Pregnancy

There are many benefits to be gained from regular exercise during pregnancy. These include physical benefits and the prevention of excessive weight gain, as well as benefits for psychological wellbeing.

Read more on RANZCOG - Royal Australian and New Zealand College of Obstetricians and Gynaecologists website

Exercise in pregnancy: for women | Raising Children Network

Light to moderate exercise in pregnancy is usually safe. It’s also good for you and your baby. Walking, swimming and stationary cycling are safe exercises.

Read more on raisingchildren.net.au website

Pregnancy: your essential guide | Raising Children Network

Our pregnancy guide has essential tips on antenatal care, healthy eating, exercise, morning sickness, your pregnant body, emotions, relationships and more.

Read more on raisingchildren.net.au website

Pelvic floor exercises & care: in pictures | Raising Children Network

Your pelvic floor holds your bladder, bowel and uterus in place, but pregnancy and birth can weaken it. Do pelvic floor exercises: squeeze, lift and hold.

Read more on raisingchildren.net.au website

Call us and speak to a Maternal Child Health Nurse for personal advice and guidance.

Need further advice or guidance from our maternal child health nurses?

Healthdirect Australia acknowledges the Traditional Owners of Country throughout Australia and their continuing connection to land, sea and community. We pay our respects to the Traditional Owners and to Elders both past and present.

This information is for your general information and use only and is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes.

The information is not a substitute for independent professional advice and should not be used as an alternative to professional health care. If you have a particular medical problem, please consult a healthcare professional.

Except as permitted under the Copyright Act 1968, this publication or any part of it may not be reproduced, altered, adapted, stored and/or distributed in any form or by any means without the prior written permission of Healthdirect Australia.