What The Evidence Says

Historically, pregnancy was viewed as a time for rest — but modern science says otherwise. Over the last five years, multiple large reviews and clinical guidelines (including from the British Journal of Sports Medicine, 2023, and the Australian Department of Health, 2023) have confirmed that:

1.

Women who exercise regularly during pregnancy have lower rates of gestational diabetes, pre-eclampsia, excessive weight gain, and postpartum depression.

2.

Exercise has no increase in adverse outcomes (such as miscarriage, preterm birth, or low birthweight) in healthy / uncomplicated pregnancies.

3.

The recommendation for most people is 150–300 minutes of moderate-intensity exercise per week, including both aerobic and strength-based activity.

In short: moving your body in pregnancy is not only safe — it’s protective.

Why Exercise Matters Even More During Pregnancy:

Pregnancy brings major physiological, musculoskeletal, and emotional changes to the female body. Exercise helps the body adapt and thrive through each of these transitions!

Group of pregnant women weight training.
  1. Cardiovascular and metabolic health
    Heart rate and blood volume increase during pregnancy, while insulin sensitivity decreases. Regular aerobic activity helps maintain healthy blood pressure, improves circulation, and reduces the risk of gestational diabetes.
  2. Musculoskeletal strength and posture
    As the baby grows, your centre of gravity shifts forward, and hormones like relaxin may increase joint mobility. Targeted strengthening of the core, glutes, and back helps support the pelvis and spine, reducing back or pelvic pain — one of the most common pregnancy complaints that our physiotherapy coaches treat! 
  3. Pelvic floor function
    The pelvic floor supports the uterus and bladder and stretches significantly during pregnancy and birth. Specific exercises can build endurance and coordination, reducing risk of leakage, heaviness, or prolapse postpartum.
  4. Mental wellbeing
    Exercise is a proven tool for improving mood, energy, and sleep — all of which are commonly challenged during pregnancy. Exercising with the focus on moving your body in a way that feels good can lower anxiety, better self-esteem, and improve body image.
  5.  Preparation for labour and recovery
    Staying fit helps to build endurance for labour and improve the mothers postpartum recovery timeline. This may look like new mums returning to daily activities and exercise sooner, or feeling more equipped to take on the extra strain on common areas like the shoulder / neck / low back, that comes with taking care of a newborn!

What “Safe Exercise” Looks Like:

While every pregnancy is different and we encourage you to seek guidance from your physiotherapist first, the following are generally appropriate guidelines for low-risk pregnancies:

  • Frequency: Aim for most days of the week (ideally 3–5)
  • Intensity: Moderate intensity — think slightly out of breath but still able to hold a conversation.
  • Type: A mix of low-impact cardio (e.g. walking, swimming, cycling), resistance training, and pelvic floor exercises.
  • Avoid: Contact sports, heavy abdominal pressure, lying flat on your back after 16 weeks, or overheating.
  • Listen to your body: If something feels “off,” ease back and consult your physiotherapist or healthcare provider.

How Can a Physiotherapist Help You Exercise Safely During Pregnancy?

Our PEAK physiotherapists with a special interest in women’s health can play a valuable role in helping women exercise safely and confidently throughout pregnancy. At PEAK Sports & Spine Centre, we believe every pregnancy deserves an individualised plan — not a one-size-fits-all approach!

How Your PEAK Physiotherapy Coach Can Support You:

 

Comprehensive screening and education

Before beginning or modifying exercise, your physiotherapist will aim to gain a thorough understanding of your medical history, previous pregnancies, musculoskeletal function, and goals. This ensures your exercise plan aligns with any obstetric or musculoskeletal considerations, such as pelvic pain, previous injuries, or abdominal separation.

Tailored exercise programming

Your physiotherapist designs an exercise plan that changes with your trimesters — safely adjusting intensity, volume, and positioning as your body evolves. This may include: Strengthening the core and glutes to reduce low back or pelvic pain, teaching safe abdominal and breathing techniques to support pressure management, and prescribing safe aerobic options to maintain fitness and energy. You may even consider joining one of our exercise-led prevention classes to help guide you and keep you accountable.. These are small, social group classes, where you can safely complete and individualised strength program under the supervision of a qualified physio!

Symptom management and pain relief

Common pregnancy discomforts like pelvic girdle pain, rib pain, or sciatica can often be managed through tailored exercise, taping, support belts, or gentle manual therapy. Your physio can identify aggravating movements and modify your plan accordingly.

Labour and postpartum preparation

Your physiotherapist may also be able to provide education on physical preparation for birthing positions, breathing strategies, and early postpartum recovery exercises to facilitate a smoother transition back to after delivery. At PEAK, our goal is to empower you with the knowledge, confidence, and physical strength to move well throughout pregnancy — and beyond.

Guided Support for a Stronger You

At PEAK, our goal is to empower you with the knowledge, confidence, and physical strength to move well throughout pregnancy — and beyond.

So, what are the benefits of keeping moving through pregnancy? Women who remain active under professional guidance:

 

1.

Are less likely to develop gestational diabetes or hypertensive disorders.

2.

Experience reduced musculoskeletal pain.

3.

Report better sleep and mood regulation.

4.

Recover faster postpartum, returning to daily activities sooner.

Even small amounts of movement — a walk, light resistance session, or prenatal yoga — contribute to these benefits. The key is consistency and safe progression, not perfection. Pregnancy is not a time to stop moving — it’s a time to move smarter. Exercise is one of the most powerful tools to support a healthy pregnancy, delivery, and recovery.

Backed by Expert Care Feel confident, capable, and connected through every stage of change.

At PEAK Sports & Spine Centre, our physiotherapists can work closely with your healthcare team to design safe, evidence-based exercise programs tailored to your body and goals. Whether you’re a recreational mover or an athlete wanting to stay strong through pregnancy, our role is to guide you every step of the way, so book an appointment with us today!

Your body is changing — but it’s also incredibly capable. With the right education, monitoring, and support, you can stay active, confident, and connected to your health throughout this chapter.

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