What exercises should I do when pregnant?
For most women, 30 minutes of physical activity most days is recommended. Walking and swimming are low impact, low intensity exercises and can be great options for many women during pregnancy.
It’s important to exercise within your limits and speak to you doctor before taking on a new physical activity or program, especially if you were inactive before your pregnancy. Once you have consulted a healthcare professional and they have given you the all clear, aim to start with low-intensity activity and gradually build up your activity if you are able to.
If you were active before pregnancy, you may be able to continue your exercise routine during pregnancy as normal. Have a chat to your doctor or healthcare professional as a first step.
Visit the Australian Government
Physical activity during pregnancy guidelines for more information, including recommendations on strength training and pelvic floor exercises.
Most physical activity is safe, just remember to:
- take things easy
- stop when you are tired
- drink plenty of water
- wear suitable and comfortable clothing
- remember to ‘warm up’ and ‘cool down’ to prevent injury
- stop the activity if you experience any pain that doesn’t settle quickly.
Easy tips to help you stay active
- Try taking the stairs instead of using the lift.
- Add a five-minute walk to your day by getting off the bus or train one stop earlier or going for a walk in your lunch break.
- If it’s accessible to you, find an activity you could do with friends or family, so it’s a social occasion which benefits your wellbeing too.