Safe Exercise During Pregnancy

Incorporating exercise into your lifestyle is essential to good health. Exercise not only helps to keep our bodies fit and strong, but it also helps to promote happiness and reduce stress.

Regular exercise during your pregnancy is advised, although some forms of exercise may need to be modified to reduce any risk and suit your stage of pregnancy.


What type of exercise should you consider?

Exercise should be fun. If you are not enjoying it you have just not found the right exercise for you. Try different options until you find something that works for you.

Avoid high impact forms of exercise that involve jumping, bouncing, body contact and sudden changes in direction. Participate in moderate to low impact options that will leave you feeling energized rather than exhausted.

It is recommended that you exercise for no less than 30 minutes 3 to 4 times a week.

Avoid hot stuffy environments, keep will hydrated and stop should you feel any sharp or unfamiliar pains or strains. Should this occur consult your health care provider immediately.

Low impact exercise to consider:

  • Swimming
  • Brisk walking
  • Indoor cycling (stationary bike)
  • Yoga
  • Pilates
  • Low impact Pilates

Moderate exercise for consideration:

  • Jogging (should you be a jogger already; not advised for beginners)
  • Tennis
  • Step class

TIP: Inform your trainer of your pregnancy immediately so that he or she can safely monitor your program to ensure all activities are safe.

Existing exercise programs may need to be modified should you be a regular.

What are the benefits of exercise during pregnancy?

The benefits are obvious and should not be ignored.

  • Improved posture
  • Improves your mood
  • Lowers your risk of developing Gestational Diabetes
  • Improves muscle tone
  • Helps to eliminate aches and pains
  • Improves stamina needed for birth
  • Increases energy levels
  • Increases the blood flow around the body, which reduces your risk of bloating and swelling
  • Reduces constipation
  • Improves sleep
  • Helps to reduce stress levels

exercise in pregnancy

What do I need to get started?

Getting started is easy.


Invest in some comfortable non-restrictive sports clothing. Opt for clothing that is made from sports fabrics that keep your skin cool and dry.


Your legs and feet are supporting the weight of your growing child, so look after them.

Wear well-fitted comfortable sports shoes that are designed for the type of exercise you are doing.

Belly belt

You might want to wear a belly belt for extra support. This will help to take some of the pressure of your back and support under the belly.

Maternity sports bra

Wearing a supportive maternity sports bra is essential. During pregnancy your breasts increase in size and weight. A good supportive bra will reduce bounce and will keep the breasts separated, it should have strong comfortable straps, cover your breasts fully, have a strong wide back band for added support and will be made from strong fabric that draws moisture away from the body. 

Who should avoid exercise?

It is always advisable to visit your health care provider first before starting any new exercise program. This is particularly true if your body is not use to exercise and you are pregnant.

Avoid exercise whilst pregnant if:

  • You suffer from Asthma, heart disease and or diabetes
  • You have any spotting or bleeding during your pregnancy
  • You have been diagnosed with a low Placenta
  • You have a history of miscarriage
  • You have a history of early labor
  • You have a weak cervix


Like many women out there, Tracey Montford is an exceptional multi-tasker! Apart from steering a global business, managing 2 young boys & keeping the clan clean and fed, Tracey still finds time to provide creative inspiration and direction to the exceptional designs of Cake Maternity. From the branding, presentation and delivery, creativity is a big part of what Tracey does so naturally and effectively. Find out more at https:/au.cakematernity.com or catch up with her on social @cakematernity

(This article contains general information only and is not intended to replace advice from a qualified health professional. All information is written from the experience and knowledge of the person writing the post).

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