Clinically reviewed and updated by Dr Ashlea Crupi (Osteopath) on 4 September 2026.
Pregnancy does not automatically mean giving up the movement you enjoy. For many people with an uncomplicated pregnancy, staying active is both safe and beneficial—but the right starting point depends on your health, your pregnancy, your previous activity and how your body is responding now.
These five principles will help you make sensible decisions about exercise during pregnancy. If you have pregnancy complications, a medical condition, pain, bleeding or any uncertainty about what is appropriate for you, speak with your doctor, midwife or obstetric care team before starting, continuing or changing your exercise.
1. Keep moving—but make the plan fit your pregnancy
If you were active before pregnancy and you and your baby are healthy, you can often continue being active. If you were not active beforehand, start with a manageable amount and build gradually rather than trying to reach a large target immediately.
Your program may need to change as your pregnancy progresses. Comfort, balance, fatigue, pelvic symptoms and your care team’s advice matter more than trying to maintain exactly the same training at every stage.
Avoid activities with a high risk of falling, collision or abdominal trauma. The Australian guidelines also advise avoiding heavy lifting and activities involving significant pressure changes, such as scuba diving. Stop any activity that causes pain or discomfort.
2. Aim for a useful weekly mix—not a perfect workout
For a healthy, uncomplicated pregnancy, the Australian Government recommends being active on most days, preferably every day. The weekly target is 2.5 to 5 hours of moderate-intensity activity, 1.25 to 2.5 hours of vigorous-intensity activity, or an equivalent combination.
Muscle-strengthening activity is recommended on at least two days each week, along with daily pelvic-floor exercises. Walking, stationary cycling, swimming, light resistance work and appropriately modified exercise classes can all contribute.
You do not have to complete the week’s activity in long sessions. Shorter bouts count, and doing some activity is better than doing none.
3. Use the talk test to judge intensity
Moderate exercise should make you breathe faster while still allowing you to carry on a conversation. If speaking becomes difficult, you are working at a vigorous intensity.
There is no single heart-rate target that suits every pregnant person. If you are an athlete, already train above the recommended amount or want to maintain vigorous training, seek individual guidance from an appropriately qualified health professional who understands pregnancy and your sport.
4. Stay cool, hydrated and willing to modify
Drink water, choose non-restrictive clothing and supportive footwear, and avoid exercising in hot or humid conditions. As your body changes, adjust the exercise, range, load, position or pace rather than forcing a movement that no longer feels right.
Avoid spending long periods exercising flat on your back. After 28 weeks, modify supine exercises—for example, by using a side-lying position or elevating your upper body—and seek individual advice if you feel dizzy, faint, uncomfortable or unsure.
5. Know when to stop and seek advice
Stop exercising and get advice from your health professional before continuing if you experience chest pain; persistent shortness of breath that does not improve with rest; a severe headache; persistent dizziness or feeling faint; regular painful uterine contractions; vaginal bleeding; or persistent fluid loss from the vagina.
If you have a pregnancy complication or significant medical condition, get individual advice before starting, continuing or returning to physical activity.
Want a more personalised way to stay active?
If pain, uncertainty or the physical changes of pregnancy are making exercise harder to navigate, a structured program can give you a clearer starting point. Premier’s Pregnancy Pilates program begins with an individual assessment and uses a tailored program rather than asking everyone to follow the same exercises.
For the full national recommendations, read the Australian Government guidance for physical activity during pregnancy.
