Pregnancy and birth are physically demanding. So is early parenting. Exercise during pregnancy is not just about preparing your body for labour. It is about supporting your health now and for the rest of your life, and giving your baby the best possible start.
Most of the conversation around exercise in pregnancy focuses on the baby. WHEN’s position is different. You matter in this picture too, and the evidence is clear that regular movement during pregnancy benefits you in ways that extend well beyond birth.

What the evidence shows

Women who exercise regularly during pregnancy report better mood, more energy, improved sleep, and lower rates of anxiety and depression. Pregnancy can be physically and emotionally demanding, and movement is one of the most effective tools available for managing both.

There are also significant physical benefits. Regular exercise during pregnancy is associated with reduced back and pelvic pain, better posture, improved circulation, lower risk of gestational diabetes, and lower risk of pregnancy-induced high blood pressure and pre-eclampsia. Women who stay active during pregnancy tend to have fewer delivery complications and recover more quickly after birth.

Exercise during pregnancy benefits your baby too. Staying active is associated with healthy fetal development and better birth outcomes.
One benefit that deserves more attention is pelvic floor health. The pelvic floor carries increasing load throughout pregnancy. Including pelvic floor exercises as part of your regular routine is one of the most effective things you can do to support your pelvic health during pregnancy and reduce the risk of urinary incontinence after birth.

Every woman’s pelvic floor is different. For some women the focus will be on building strength, for others it will be on learning to release and relax the muscles. Both are equally important. The health professional supporting you through your pregnancy can help you understand what your pelvic floor needs and design an approach that works for you specifically. This is not just a postnatal concern. It starts now.

What exercise looks like during pregnancy

The goal during pregnancy is not to reach peak fitness. It is to maintain a level of movement that supports your body through the changes of pregnancy and prepares you for what comes after.

The Australian physical activity guidelines recommend 150 to 300 minutes of cardiovascular exercise and two sessions of strength training per week. These recommendations do not change during pregnancy. The type and intensity of exercise may need to be modified as your pregnancy progresses, but the goal of staying active remains the same.

Exercise looks different for every woman depending on your starting point, how you are feeling, and how your pregnancy is progresses. Walking, swimming, water-based exercise, cycling, cardiovascular exercise, and low-impact strength training are all generally well suited to pregnancy. The most important thing is that you are moving in a way that feels right for your body at each stage.

For evidence-based guidance on specific types of exercise during pregnancy, see WHEN’s Exercise and Pregnancy Guidelines. Exercise & Pregnancy guidelines