Pregnancy series Exercise 1260x542
31 Mar 2010

Pregnancy series: Exercise

3 mins to read
A moderate amount of exercise during pregnancy will not only enhance wellbeing in pregnancy, but also be of great benefit during labour.


The potential benefits of exercise for the mother include increased fitness, reduced stress, decreased discomfort during pregnancy, prevention of lower back pain, improved mood and body image, easier labour, faster recovery from childbirth and shorter time in hospital and it helps to avoid excess weight gain. When you are in good physical condition, there is less chance of complications during labour and delivery. Regular physical activity is also associated with a reduced risk of premature delivery.

If you have no medical problems with your pregnancy and your healthcare professional gives approval, try to engage in regular physical activity (30 minutes per day, most days of the week). If you are pressed for time, you can get active in 10 minute segments, three times a day. Moderate, low-impact activities, like walking and swimming that don’t involve a lot of bouncing, excessive stretching or deeply bending your joints are best. Avoid ball sports, weight-lifting, martial arts, and any exercise with a risk of falling or requiring balance, especially late in pregnancy. Excessive or inappropriate exercise can potentially cause a reduction in blood flow to the uterus and may compromise the baby’s health.

If you didn’t exercise regularly before becoming pregnant, you can still begin an exercise program. Just start slowly and progress gradually. Talk to your healthcare professional first about what types of exercise or activities are best for you. If you have any medical conditions, high blood pressure or a history of miscarriage or premature labour, consult your healthcare professional before undertaking any exercise.

Guidelines for exercise during pregnancy

Some recommendations for exercise during pregnancy:

  • favour non-weight-bearing exercise, such as cycling or swimming, over weight-bearing exercise, such as jogging 
  • always begin with a 5 to 10 minute warm-up period and end with a cooling-down period 
  • avoid strenuous exertion during the first trimester; at other times, don’t exercise strenuously for more than 15 minutes at a time 
  • do not let your heart rate exceed 140 beats/minute 
  • if you are not used to exercising, increase frequency and intensity very gradually 
  • avoid exercising in the supine position (on your back) after the 4th month of pregnancy 
  • gradually rise from the floor 
  • avoid exercising in warm and humid environments, as your core temperature should not exceed 38°C
  • wear comfortable shoes and clothing, including a supportive bra 
  • drink plenty of liquids before and after exercise so you don’t get dehydrated 
  • don’t exercise when you are tired and rest frequently to minimise any potential stress to the foetus 
  • stop exercising immediately if you experience any of the following symptoms: leakage of amniotic fluid, breast pain, vaginal bleeding, headaches, back pain, dizziness, nausea, abdominal pain or uterine contractions

Exercise after childbirth

After childbirth, many women are eager to slim down and regain muscle tone. Exercise, instead of dieting, is the best way to achieve this. Follow the same guidelines as for exercise in pregnancy, and pay particular attention to keeping up your fluid intake, as you will have a greater need for fluids while you are breast-feeding.

Weight gain during pregnancy

Being pregnant inevitably means you will gain weight due to growth of the foetus as well as the placenta, amniotic fluid, membranes, breasts and uterus, and increased blood volume. A weight gain of 11 to 15kg is average. However, how much weight you gain is very individual. Weight gain during your pregnancy depends on your height and how much you weighed before you became pregnant. Check with your healthcare professional to find out how much weight gain is healthy for you. How much you weigh at the beginning of pregnancy will provide a ‘baseline’ weight by which you can gauge your weight gain as your pregnancy progresses. Weight gain during pregnancy should be gradual, with most of the weight gained in the last trimester. Although a variety of factors may influence weight gain in pregnancy, a gain of 1–2.3 kg per month during the first 3 months and around 2 kg per month during the second and third trimesters is considered average.

The ‘average’ weight gain of around 11 to 15 kg can be attributed to:

  • baby = 3.2–3.6kg
  • placenta and amniotic fluid = 1.4–1.8 kg
  • tissue fluid = 2.3–2.7kg
  • maternal blood = 1.4–1.8 kg
  • enlargement of the uterus = 0.9–1.8 kg
  • fat stores (for breast-feeding) = 2.3–3.6kg

There is considerable range in how much weight a woman will gain, but insufficient weight gain is associated with a greater risk of pre-term delivery (before 37 weeks) and low birth weight, while excessive weight gain increases the risk of high birth weight, caesarean section and difficulty losing weight after delivery.



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