I’m Pregnant, Can I Exercise?

Congratulations You’re Pregnant!

Do you know which exercises are safe for you?

This article is here to help pregnant women with safe exercises for uncomplicated pregnancies.

I went to a lovely GP at 5 weeks gestation with my healthy pregnancy and my GP said “Mia do not exercise anymore, just walk!” I listened to my body through out my pregnancy and followed exercise guidelines that my obstetrician approved (I did more than just walking). I wasn’t sick, I was pregnant. I truly believe exercises through out pregnancy helped me in the labour room to deliver my beautiful baby girl.

I hope you find this article useful and if you need any further information please contact me.

PREGNANCY + As your body transforms to deliver a healthy baby, your joints will increase in laxity and this will need to be managed properly to avoid injury especially during exercise. There will be suitable exercises you can do during pregnancy and you can find a professional Clinical Exercise Physiologists who specialises in pregnancy and exercise to help you through each trimester. Understand each trimester is different as the pregnancy progresses and each pregnancy is unique.

HORMONES + Due to the rises of hormones such as estrogen and progesterone you may also experience an emotional roller coaster and nausea. Sometimes you may feel ecstatic and exhausted all at the same time. Your breasts may feel tender and may also grow much to your partner’s delight. You may find yourself frequently using the bathroom, even waking up in the middle of the night to wee. You may have a hyper-sensitive sense of smell and you may feel more tired than normal and slightly dizzy as your body transforms to accommodate the miracle and creation of life.

BLOOD PRESSURE + Personally I experienced low blood pressure with my first pregnancy and I needed to be careful during exercise or when standing up too quickly which often led to dizziness and light headedness.

ENJOY YOUR JOURNEY + The best advice my best friend Tamara gave, was “Mia enjoy your journey, each and every stage.” From when your baby starts kicking in your tummy, to when your baby first consumes solids, starts walking and starts talking. There is no point feeling inadequate when comparing your journey with other mothers as we are all individuals and it is exactly what makes us so special and unique. Just because your pregnancy is different to your best friend, it doesn’t mean your pregnancy is right or wrong, it’s just the way it is. Each and every healthy baby born is a miracle.

UNCOMPLICATED PREGNANCNCY AND EXERCISE + For an uncomplicated pregnancy exercise is highly recommended and provides a plethora of benefits to both mum and Bub. Physical activity during pregnancy helps to make us feel happier, healthier and prevents gestational diabetes and prevents preeclampsia (a condition with high blood pressure).


Stop exercise if you feel dizzy, experience chest or muscular pain or have vaginal bleeding.

Avoid lying on your back after your first trimester.

Remember not to place too much pressure on yourself!


* Walking (like my GP suggested)

* Swimming

* Pregnancy Pilates and yoga

* Stretching

* General strength training exercises

* Hydrotherapy (only in early months of pregnancy)

* Pelvic floor exercise (these exercises will be beneficial for you, especially after you give birth)


* Scuba diving

* Contact sports or high impact activities that may cause loss of balance or trauma

* Competition sports/activities

* Examples of sports to avoid include: soccer, basketball, hockey, horseback riding, and vigorous intensity racquet sports.

* Lying on your back after the first trimester of pregnancy

* Exercising in an overheated pool


This is a whole new topic to write about. During pregnancy I was planning for the arrival of a new baby and concentrating on my pregnancy. What I didn’t expect after giving birth was the pain I would experience after my natural birth. I was torn and it was sore to walk. After a few weeks I was able to return to my regular exercises with a few modifications at a

light intensity. You probably won’t exercise as much or as hard as you did before you became pregnant. Remember when you give birth it may take months to gradually develop your pre-baby body and your fitness levels before falling pregnant and that’s okay.

Listen to your body and seek professional advice.

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