Staying active while pregnant is something many women wonder about. Some worry that exercise could harm the baby. Others simply do not know how much is enough or what to leave out. Australia has national guidelines that answer many of these questions in plain terms.
This article walks through what those guidelines recommend. It also covers activities to skip, signs that mean you should stop and when to check with your doctor or midwife first. Everything here is general information drawn from Australian health sources. Your own pregnancy may call for different advice.
Where the Australian guidelines come from
The Australian Government Department of Health released physical activity guidelines for pregnancy in 2021. According to newsGP from the Royal Australian College of General Practitioners, they were developed by the University of Queensland and Central Queensland University. Experts in exercise physiology, obstetrics, general practice and midwifery were consulted. The same report noted that the advice lines up with RANZCOG guidelines.
The guidelines apply to women who are pregnant, women planning a pregnancy and the period after birth. Research cited in that report found only 30 per cent of pregnant women met the physical activity guidelines. That suggests plenty of women are unsure where to start. The good news is that the core message is fairly simple.
How much activity is recommended
If you and your baby are healthy, the advice is to aim for the same targets as other adults. That means building up to 2.5 to 5 hours of moderate activity each week. Another option is 1.25 to 2.5 hours of vigorous activity each week. Activity on most days is the goal, and every day is better again.
Muscle strengthening is recommended twice a week. Pelvic floor exercises are recommended daily. You are also encouraged to break up long stretches of sitting or standing. Women who were already active before pregnancy can generally keep going, while women who were not should start slowly.
Activity does not need to happen in one long session. Pregnancy, Birth and Baby, the national service run by Healthdirect Australia, notes it can be split into short sessions across the day. A brisk walk in the morning and a swim after work both count. Small blocks add up over a week.
Using the talk test to judge intensity
A simple way to check your effort is the talk test. If you cannot talk easily while exercising, it is too hard. During light or moderate exercise you should still be able to hold a conversation. If you were active before pregnancy, keep going at a level that feels comfortable and ease back as pregnancy progresses.
Activities that suit pregnancy
The Pregnancy, Birth and Baby guide to exercising during pregnancy lists walking, stationary cycling, dancing, swimming, water aerobics and fitness classes as good aerobic choices. Water exercise is singled out because the water supports the extra weight of pregnancy. Walking, low impact aerobics and stationary cycling put little stress on the joints. These options are easy to fit into a normal week.
For strength, the same guide mentions yoga and Pilates adapted for pregnancy. Light resistance training with low repetitions is also listed. Modified moves such as wall or kneeling push ups, pelvic tilts and abdominal bracing can help too. If you join a class, make sure the instructor is qualified and knows you are pregnant and how far along you are.
If you enjoy trying new things, some unusual sports could be fun to try later on. During pregnancy, it makes sense to stick with steady and familiar activities. Anything with a high chance of falls or knocks is better left until after the birth. The next section covers what to avoid in more detail.
Activities to avoid while pregnant
The national guidelines and Pregnancy, Birth and Baby both list activities that carry extra risk. These are the main ones to steer clear of. Your doctor or midwife may add others based on your health.
- Contact sports such as football, hockey, judo, kickboxing, squash and tennis
- Activities with a risk of falling, such as outdoor cycling, downhill skiing, gymnastics and horse riding
- Scuba diving and skydiving, because of the pressure changes
- High impact exercise with lots of jumping, bouncing, sudden stops or twisting
- Heavy lifting
- Exercise above 2,000 metres until you have acclimatised
Lying flat on your back is another thing to avoid, especially after 28 weeks. The weight of the bump can press on major blood vessels. This may cause dizziness and reduce blood flow to the baby. Ask your instructor or physiotherapist how to adjust exercises that would normally be done lying down.
Keeping cool and well hydrated
Body temperature runs slightly higher during pregnancy. For that reason, the advice is to avoid exercise that could push core temperature up too far. Hot or humid conditions are best avoided, and so are heated classes like hot yoga or hot Pilates. Choose cool, well ventilated spaces, and the same thinking applies to pool water.
Drink plenty of fluids before and after exercise. Warm up before you start and cool down when you finish. Supportive shoes, a supportive maternity bra and loose clothing all help. These small habits make each session more comfortable.
What you eat and drink matters too
Exercise is only one part of looking after yourself in pregnancy. Food gives you the energy to stay active. If you are rethinking your meals, our article on alternatives to bread has some ideas for varying your carbohydrates. Your doctor, midwife or a dietitian can give advice that suits your pregnancy.
Drinks are worth a look as well. Some people reach for diet soft drinks when they cut back on sugar. If you have questions about sweeteners, you can read more about what aspartame is doing to your body. Raise any concerns about food or drink in pregnancy with your health team.
Exercise and emotional wellbeing
Pregnancy, Birth and Baby notes that exercise may lower the risk of mental health problems during pregnancy. The newsGP report says it can also ease back and pelvic pain and help prevent excess weight gain. It adds relief from stress, anxiety and sleep problems to the list of benefits. Exercise is not a cure for anything, but it can support how you feel from day to day.
Low mood and anxiety during or after pregnancy deserve proper care. If you are struggling, talk with your GP or midwife early. Our article on solutions for depression covers some of the support options available. You do not have to manage it alone.
When to check with your doctor or midwife first
Some health conditions mean you should get advice before exercising. Pregnancy, Birth and Baby lists preeclampsia, placenta previa, a multiple pregnancy, bleeding in the second or third trimester, a weak or short cervix and ruptured membranes. Long term conditions such as type 1 diabetes, high blood pressure, thyroid disease or heart and lung conditions also need a conversation first. If you are unsure, ask your maternal health team.
Signs you should stop exercising
Stop exercising and see a doctor straight away if you have chest pain or unexplained shortness of breath. The same applies to dizziness, headache or muscle weakness. Calf pain or sudden swelling of the ankles, hands or face is another warning sign. Nausea or vomiting also means you should stop and get checked.
You should also stop and seek advice if you notice vaginal bleeding. Pain in the abdomen, back or pelvis is another reason to stop. So is a drop in your baby’s movements. Your midwife or doctor can help you work out what is going on.
Frequently asked questions
Can I keep running while pregnant?
Women who were active before pregnancy can generally continue if the pregnancy is healthy. The advice is to exercise at a comfortable level and reduce intensity as pregnancy goes on. The guidance does not name running directly, but it does advise against high impact and jumping exercise. Talk with your doctor or midwife about whether running still suits you.
I was not active before pregnancy. Can I start now?
Yes, the guidelines say women who were inactive can start, as long as they begin slowly. Start with small amounts and build up gradually. Walking and swimming are gentle places to begin. Check with your maternal health team if you are unsure.
How often should I do pelvic floor exercises?
The national guidelines recommend pelvic floor exercises every day. Pregnancy, Birth and Baby suggests squeezing the muscles for 3 to 5 seconds while breathing normally, then relaxing for 5 seconds. Repeat up to 10 times, and aim to do this three times a day. Over time you can build up to holding each squeeze for 10 seconds.
Is hot yoga safe during pregnancy?
Heated classes such as hot yoga and hot Pilates are best avoided. Body temperature is already slightly higher during pregnancy. Overheating could raise core temperature to a level that is unsafe for the baby. A regular class adapted for pregnancy is a better choice.
This article is general information only and is not medical advice. Speak with your doctor, midwife or a qualified health professional about exercise during your own pregnancy.
Posted: September 4, 2026 by Health Summit
Exercise During Pregnancy and What the Australian Guidelines Say
Staying active while pregnant is something many women wonder about. Some worry that exercise could harm the baby. Others simply do not know how much is enough or what to leave out. Australia has national guidelines that answer many of these questions in plain terms.
This article walks through what those guidelines recommend. It also covers activities to skip, signs that mean you should stop and when to check with your doctor or midwife first. Everything here is general information drawn from Australian health sources. Your own pregnancy may call for different advice.
Where the Australian guidelines come from
The Australian Government Department of Health released physical activity guidelines for pregnancy in 2021. According to newsGP from the Royal Australian College of General Practitioners, they were developed by the University of Queensland and Central Queensland University. Experts in exercise physiology, obstetrics, general practice and midwifery were consulted. The same report noted that the advice lines up with RANZCOG guidelines.
The guidelines apply to women who are pregnant, women planning a pregnancy and the period after birth. Research cited in that report found only 30 per cent of pregnant women met the physical activity guidelines. That suggests plenty of women are unsure where to start. The good news is that the core message is fairly simple.
How much activity is recommended
If you and your baby are healthy, the advice is to aim for the same targets as other adults. That means building up to 2.5 to 5 hours of moderate activity each week. Another option is 1.25 to 2.5 hours of vigorous activity each week. Activity on most days is the goal, and every day is better again.
Muscle strengthening is recommended twice a week. Pelvic floor exercises are recommended daily. You are also encouraged to break up long stretches of sitting or standing. Women who were already active before pregnancy can generally keep going, while women who were not should start slowly.
Activity does not need to happen in one long session. Pregnancy, Birth and Baby, the national service run by Healthdirect Australia, notes it can be split into short sessions across the day. A brisk walk in the morning and a swim after work both count. Small blocks add up over a week.
Using the talk test to judge intensity
A simple way to check your effort is the talk test. If you cannot talk easily while exercising, it is too hard. During light or moderate exercise you should still be able to hold a conversation. If you were active before pregnancy, keep going at a level that feels comfortable and ease back as pregnancy progresses.
Activities that suit pregnancy
The Pregnancy, Birth and Baby guide to exercising during pregnancy lists walking, stationary cycling, dancing, swimming, water aerobics and fitness classes as good aerobic choices. Water exercise is singled out because the water supports the extra weight of pregnancy. Walking, low impact aerobics and stationary cycling put little stress on the joints. These options are easy to fit into a normal week.
For strength, the same guide mentions yoga and Pilates adapted for pregnancy. Light resistance training with low repetitions is also listed. Modified moves such as wall or kneeling push ups, pelvic tilts and abdominal bracing can help too. If you join a class, make sure the instructor is qualified and knows you are pregnant and how far along you are.
If you enjoy trying new things, some unusual sports could be fun to try later on. During pregnancy, it makes sense to stick with steady and familiar activities. Anything with a high chance of falls or knocks is better left until after the birth. The next section covers what to avoid in more detail.
Activities to avoid while pregnant
The national guidelines and Pregnancy, Birth and Baby both list activities that carry extra risk. These are the main ones to steer clear of. Your doctor or midwife may add others based on your health.
Lying flat on your back is another thing to avoid, especially after 28 weeks. The weight of the bump can press on major blood vessels. This may cause dizziness and reduce blood flow to the baby. Ask your instructor or physiotherapist how to adjust exercises that would normally be done lying down.
Keeping cool and well hydrated
Body temperature runs slightly higher during pregnancy. For that reason, the advice is to avoid exercise that could push core temperature up too far. Hot or humid conditions are best avoided, and so are heated classes like hot yoga or hot Pilates. Choose cool, well ventilated spaces, and the same thinking applies to pool water.
Drink plenty of fluids before and after exercise. Warm up before you start and cool down when you finish. Supportive shoes, a supportive maternity bra and loose clothing all help. These small habits make each session more comfortable.
What you eat and drink matters too
Exercise is only one part of looking after yourself in pregnancy. Food gives you the energy to stay active. If you are rethinking your meals, our article on alternatives to bread has some ideas for varying your carbohydrates. Your doctor, midwife or a dietitian can give advice that suits your pregnancy.
Drinks are worth a look as well. Some people reach for diet soft drinks when they cut back on sugar. If you have questions about sweeteners, you can read more about what aspartame is doing to your body. Raise any concerns about food or drink in pregnancy with your health team.
Exercise and emotional wellbeing
Pregnancy, Birth and Baby notes that exercise may lower the risk of mental health problems during pregnancy. The newsGP report says it can also ease back and pelvic pain and help prevent excess weight gain. It adds relief from stress, anxiety and sleep problems to the list of benefits. Exercise is not a cure for anything, but it can support how you feel from day to day.
Low mood and anxiety during or after pregnancy deserve proper care. If you are struggling, talk with your GP or midwife early. Our article on solutions for depression covers some of the support options available. You do not have to manage it alone.
When to check with your doctor or midwife first
Some health conditions mean you should get advice before exercising. Pregnancy, Birth and Baby lists preeclampsia, placenta previa, a multiple pregnancy, bleeding in the second or third trimester, a weak or short cervix and ruptured membranes. Long term conditions such as type 1 diabetes, high blood pressure, thyroid disease or heart and lung conditions also need a conversation first. If you are unsure, ask your maternal health team.
Signs you should stop exercising
Stop exercising and see a doctor straight away if you have chest pain or unexplained shortness of breath. The same applies to dizziness, headache or muscle weakness. Calf pain or sudden swelling of the ankles, hands or face is another warning sign. Nausea or vomiting also means you should stop and get checked.
You should also stop and seek advice if you notice vaginal bleeding. Pain in the abdomen, back or pelvis is another reason to stop. So is a drop in your baby’s movements. Your midwife or doctor can help you work out what is going on.
Frequently asked questions
Can I keep running while pregnant?
Women who were active before pregnancy can generally continue if the pregnancy is healthy. The advice is to exercise at a comfortable level and reduce intensity as pregnancy goes on. The guidance does not name running directly, but it does advise against high impact and jumping exercise. Talk with your doctor or midwife about whether running still suits you.
I was not active before pregnancy. Can I start now?
Yes, the guidelines say women who were inactive can start, as long as they begin slowly. Start with small amounts and build up gradually. Walking and swimming are gentle places to begin. Check with your maternal health team if you are unsure.
How often should I do pelvic floor exercises?
The national guidelines recommend pelvic floor exercises every day. Pregnancy, Birth and Baby suggests squeezing the muscles for 3 to 5 seconds while breathing normally, then relaxing for 5 seconds. Repeat up to 10 times, and aim to do this three times a day. Over time you can build up to holding each squeeze for 10 seconds.
Is hot yoga safe during pregnancy?
Heated classes such as hot yoga and hot Pilates are best avoided. Body temperature is already slightly higher during pregnancy. Overheating could raise core temperature to a level that is unsafe for the baby. A regular class adapted for pregnancy is a better choice.
This article is general information only and is not medical advice. Speak with your doctor, midwife or a qualified health professional about exercise during your own pregnancy.
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