Pregnancy and Exercise: Guidelines and Recommendations

You’ve just found out you’re pregnant, congratulations! 🎉

It’s a time full of excitement, changes, and (let’s be honest) a bit of Googling…“Can I exercise?” “What’s safe?” “Could I hurt my baby?”

To help guide and clear things up, Bronwyn, one of only five Exercise Rehabilitative Osteopaths in Australia, well give you insights into safe, supportive movement during pregnancy.

A Realistic Starting Point

Before we dive in, let’s acknowledge something important:Not every pregnancy feels easy.

Energy levels can fluctuate, and what works for one person may not for another.

The following guidelines are designed for women experiencing a non-complicated pregnancy (without conditions such as Hyperemesis Gravidarum).

If that’s you, these evidence-based insights can help you move with confidence and care.

Where These Guidelines Come From

The advice below is based on recommendations from:

• The Royal Australian College of General Practitioners (RACGP), and

• The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG).

These are the gold-standard references for exercise in pregnancy, and they form the foundation of what follows.

Why Exercise During Pregnancy Is So Beneficial

Done safely, exercise supports both you and your baby in countless ways.

Some of the key benefits include:

• Lowering blood pressure and reducing risk of pre-eclampsia

• Helping prevent or manage Gestational Diabetes

• Supporting healthy weight gain

• Improving mental health and emotional wellbeing

• Reducing aches, pains, swelling, and constipation

• Improving sleep and cardiovascular health

• Preparing your body for labour and postpartum recovery

In short: movement helps you feel better, stronger, and more in control.

General Exercise Recommendations

According to RACGP and RANZCOG, Australian guidelines suggest:

• Aim for 150 minutes of moderate-intensity activity per week→ For example: 30 minutes of “huffing and puffing” activity, five times a week.

• If you’re inactive or overweight, start smaller (3–4 times a week, 15–20 minutes) and build gradually.

• Include a mix of aerobic, strength, and mobility/stretching exercises.

• It’s okay to continue your pre-pregnancy exercise if it feels comfortable, just make modifications as your pregnancy progresses.

The key rule: don’t start a brand-new, high-impact activity you weren’t doing before pregnancy (e.g. competitive weightlifting). If you were active beforehand, you can continue safely with adjustments.

How to Measure Intensity Safely

In the past, heart rate limits were used as a measure of safety.While you can still use this as a rough guide (try to stay under 150 BPM for moderate activity), we now know there’s a better approach.

💬 The “Talk Test”

A simple, reliable method:If you’re slightly breathless but can still talk, you’re in the right zone, roughly a 5/10 effort level.

Safe Exercises During Pregnancy

If you’re not used to structured exercise, or your main workout currently involves running after a toddler, start with these:

• Walking (brisk pace)

• Swimming or stationary cycling

• Low-impact aerobics

• Pre-natal Pilates or Yoga

• Light/moderate strength training

• Pelvic floor and core-based exercises
  

These are all gentle, adaptable, and easy to modify as your pregnancy continues.

Exercises to Avoid

Certain activities can increase risk and should be avoided during pregnancy:

• High-risk contact sports or those with falling potential

• Heavy lifting or straining to fatigue

• Exercising flat on your back after 18 weeks

• Overheating or overexertion

• Heated spas and hydrotherapy pools

• Prolonged sitting or being sedentary

  
  

If you attend a gym or group class, make sure your trainer has experience modifying sessions for pregnancy.

If You’re Already Fit or Competitive

If you were training before pregnancy, great news!

You can continue with vigorous exercise safely, as long as:

• You listen to your body,

• Avoid overheating, and

• Stop before exhaustion.

We aim for a 7/10 intensity (a “hard” effort, but not your limit).

Pregnancy is not the time for peak competition, but it’s absolutely fine to maintain your fitness and strength.

Use the Talk Test or Perceived Exertion Scale rather than relying purely on heart rate.

Running and HIIT Classes

This is a common question!

According to RANZCOG, there’s no clear evidence that continuing running or vigorous training, if you were already doing it, is unsafe.

The key is individualisation: discuss your specific routine with your medical team and listen closely to your body.If something doesn’t feel right, modify or rest.

Strength Training During Pregnancy

Yes, strength work is highly beneficial. It helps support posture, joint stability, and labour preparation.

Aim for:

• 2 sessions per week (on non-consecutive days)

• Light to moderate weights, bodyweight, or therabands

• 12–15 repetitions, 1–2 sets per exercise
  

Think form and control — not maximum load.

When to Stop Exercising

Stop immediately and seek medical advice if you experience:

• Vaginal bleeding

• Chest pain, dizziness, or faintness

• Sudden swelling (hands, ankles, or face)

• Decreased fetal movement

• Cramping or signs of early labour

• Severe anaemia or pre-eclampsia symptoms
  

Safety first, always.

Recommended Weekly Exercise Mix

Here’s a general structure to guide your week:

Aerobic / Cardio

• 3–5 days per week, 20–30 minutes each

• Moderate exertion

• Examples: walking, jogging (if pre-pregnancy routine), swimming, cycling, elliptical
  

Strength / Resistance

• 2–3 days per week

• Light weights, bodyweight, or resistance bands

• Moderate intensity
  

Core & Pelvic Floor

• Daily or most days

• Exercises such as:

  • Kegels (pelvic floor activation)

  • “Hug your baby” gentle abdominal engagement

  • Prenatal Pilates or Yoga

Avoid lying flat on your back after 18 weeks — opt for propped or seated positions instead.

Flexibility & Mobility

• 2–3 days per week

• Use light resistance or bodyweight

• Great options:

  • Prenatal Yoga

  • Pilates

  • Gentle water exercises
    

Take-Home Points

Pregnancy doesn’t have to mean giving up the activities you love.For many women, movement actually supports mental health and connection throughout this time.

Here’s the takeaway:

• If you exercised before pregnancy, you can usually keep going, just adapt as you need.

• If you’re new to exercise, start small, go slow, and be consistent.

• Avoid new high-risk activities, overheating, or overexertion.

• And if you’re a high-performing athlete, continue with your healthcare team’s guidance — it’s all about smart modification.
  

We’re Here to Help

If you’re experiencing aches, pains, or uncertainty about what’s safe during your pregnancy, our team can help.

Our Osteopaths have additional training in Pregnancy and Women’s Health, and we’re here to support you — safely, gently, and confidently.

You’ll be in great hands at Burwood Osteo & Rehab.