Pregnancy-Safe Exercise Options: A Physiotherapist’s Guide to Moving With Confidence

Pregnancy is a remarkable time of change—physically, emotionally, and mentally. Alongside the excitement, many women also experience uncertainty about what types of exercise are safe. As a women’s health physiotherapist, one of the most common conversations I have in the clinic revolves around this simple but important question: “What can I safely do to stay active while pregnant?”

The good news is that for most women, exercise during pregnancy is not only safe but incredibly beneficial. It can improve mood and sleep, reduce back and pelvic pain, support circulation, prepare the body for labour, and help with postpartum recovery. The key is choosing activities that are appropriate for your stage of pregnancy and your individual needs.

Below are some of the most reliable and pregnancy-friendly exercise options I recommend to my patients.

1. Walking: Simple, Accessible, and Effective

Walking is one of the easiest ways to stay active during pregnancy. It’s low-impact, promotes cardiovascular fitness, and can be adapted to your energy levels—whether that’s a gentle stroll on days you’re feeling tired or a brisk walk when you’re feeling good.

As your pregnancy progresses, you might notice changes in your balance or speed. That’s completely normal. Supportive footwear and flat, predictable surfaces can help keep things comfortable and safe.

2. Clinical Pilates: Strengthening From the Inside Out

Clinical Pilates, especially when guided by a physiotherapist, is a fantastic option for pregnancy. It focuses on breath control, pelvic floor function, postural strength, and deep abdominal support.

During pregnancy the body produces hormones that loosen ligaments, which can lead to joint instability—particularly around the pelvis. Pilates helps gently strengthen the muscles that support these joints without overloading them. A tailored program can also help reduce pregnancy-related pain, such as pelvic girdle or lower-back discomfort.

3. Swimming and Water-Based Exercise

The pool is often described as a pregnant woman’s best friend. The buoyancy of the water reduces pressure on the joints and pelvic floor, making movement feel light and comfortable. Water-based exercise can improve circulation, reduce swelling, and offer a refreshing break—especially in the later months when walking or standing for long periods might feel heavy.

Freestyle, backstroke, or gentle water aerobics are typically well-tolerated. Breaststroke can sometimes aggravate pelvic discomfort, so modify or avoid it if needed.

4. Strength Training—With the Right Approach

Strength training can absolutely be part of a healthy pregnancy, and it is recommended during pregnancy to complete muscle-strengthening activities on at least 2 days each week. A physiotherapist or qualified trainer can help you adjust technique, weight selection, and breathing patterns.

Focus on:

• Glute strength for pelvic support

• Upper-back and postural muscles

• Functional movement patterns, like squatting or lifting safely

5. Pelvic Floor and Breathing Exercises

Pelvic floor exercises (often called Kegels) are valuable, but they’re not one-size-fits-all. Some women benefit from strengthening, while others—particularly those with pelvic pain or overactivity—need relaxation and release work instead.

Learning how to coordinate breath with pelvic floor movement is one of the most useful skills you can develop during pregnancy. A women’s health physiotherapist can assess your pelvic floor and guide you through a plan tailored to your body.

How active should I be?

Depending on how you feel and barring serious complications, you are able to remain active throughout your entire pregnancy. Below are some basic guidelines you can follow unless advised otherwise by your medical team.

During your pregnancy aim to:

• Be active on most, if not all, days of the week

• Do moderate intensity activities for 2½ to 5 hours each week; or vigorous intensity activities for 1¼ to 2½ hours each week

• This means do 30 to 60 minutes of moderate intensity activity or do 15 to 30 minutes of vigorous intensity activity most days

• Do muscle-strengthening activities at least 2 days each week

• Break up long periods of sitting and standing still

• Do pelvic floor exercises

Final Thoughts

Staying active during pregnancy doesn’t have to be complicated. With the right guidance and a little flexibility as your body changes, movement can become a powerful tool for comfort, confidence, and well-being. If you’re unsure where to start or experiencing pain, a women’s health physiotherapist can help tailor an exercise plan that supports both you and your growing baby.

For more information, please visit:

chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.health.gov.au/sites/default/files/2023-11/physical-activity-and-exercise-during-pregnancy-guidelines-brochure.pdf