Exercise During Pregnancy: Advice from a Physiotherapist with advanced training in Women’s Health Exercise
Pregnancy is a time of incredible change—physically, mentally, and emotionally. One of the most common questions women ask is: “Is it safe to exercise while I’m pregnant?” Physiotherapist Kelsey answers this and other questions here.
The answer, in most cases, is yes. In fact, regular movement is not only safe but highly beneficial. As a physiotherapist with advanced training in women’s health and exercise, I often support women across Adelaide and Goodwood to stay active during pregnancy in ways that are safe, sustainable, and empowering.
Why Exercise Matters in Pregnancy
According to the RANZCOG guidelines, women without contraindications should aim for 150–300 minutes of physical activity per week. This can look like 30–60 minutes of moderate-intensity exercise most days, combining both aerobic and strength-based activity.
Benefits of Exercise During Pregnancy
The benefits of regular movement are well supported by research and include:
- Enhancing mood and reducing stress
- Lowering the risk of gestational diabetes and pre-eclampsia
- Supporting healthy sleep patterns
- Preparing the body for labour and postpartum recovery
- Improving cardiovascular fitness
- Reducing common pregnancy-related aches such as back and pelvic pain
Put simply, movement is medicine—and during pregnancy, it can be one of the most effective ways to support both you and your baby.
Safe Types of Exercise During Pregnancy
When it comes to exercise in pregnancy, the type and intensity should be tailored to the individual. Some safe and effective options include:
- Walking – a simple, accessible way to maintain cardiovascular fitness
- Swimming or water-based exercise – gentle on the joints and supportive of a growing belly
- Clinical Pilates – highly beneficial for posture, core strength, and pelvic floor support
- Low-impact strength training – builds muscular endurance to prepare for the physical demands of pregnancy, birth, and early motherhood
Can I Keep Exercising If I Was Active Before Pregnancy?
If you were active before pregnancy, it’s often safe to continue many of your usual forms of exercise, with modifications as your body changes. This is where guidance from a physiotherapist can be invaluable.
The Role of Physiotherapy in Pregnancy
As a physiotherapist in Adelaide, my role is to help women move safely and confidently throughout their pregnancy. At our Goodwood physiotherapy clinic, we often see women who are unsure how to adjust their exercise routine, or who are experiencing discomfort such as back or pelvic pain.
How Physiotherapy Helps
Through an individualised assessment, physiotherapy can:
- Identify safe movement options tailored to each stage of pregnancy
- Address pain or musculoskeletal issues that may limit exercise
- Provide advice around pelvic floor exercises to support bladder control and core stability
- Design programs that balance aerobic exercise, strength training, and flexibility
- Help women continue activities they enjoy, with modifications where needed
This blend of sports physiotherapy knowledge and women’s health physiotherapy ensures women don’t just “stay active”—they move in a way that enhances wellbeing and reduces risk.
Common Concerns About Pregnancy Exercise
Understandably, many women feel hesitant about exercise during pregnancy. Concerns about safety, miscarriage, or harm to the baby are common.
Is Exercise Safe for My Baby?
For most women without medical complications, moderate-intensity exercise is not only safe but protective. That said, every pregnancy is unique, and there are circumstances where exercise should be modified or paused. This is why guidance from a qualified physiotherapist is so important.
Moving With Confidence
Pregnancy should be a time where women feel supported—not limited—by their changing bodies. With the right advice, exercise can be an empowering tool to manage discomfort, prepare for labour, and recover more effectively after birth.
At our Physiotherapy Goodwood clinic, we work closely with women at every stage of pregnancy to create exercise programs that are safe, enjoyable, and achievable. Whether you’re an experienced athlete, someone who enjoys casual walks, or a complete beginner, physiotherapy can guide you to move with confidence.
Ready to Get Started?
If you’re looking for expert advice on exercise during pregnancy, our team are here to help. Book an appointment with Kelsey today and let us help you move well during this important stage of life.