Regular exercise during pregnancy provides powerful health benefits for both mother and baby. Remarkably, research shows that even small amounts of physical activity can reduce the risk of several common pregnancy-related conditions.

Studies indicate that daily exercise can lower the risk of:

• Pre-eclampsia – as little as 9 minutes per day
• Gestational hypertension – 13 minutes per day
• Gestational diabetes – 19 minutes per day
• Post-natal depression – 22 minutes per day

These findings highlight an important point: you do not need long workouts or intense training to gain significant health benefits. Consistent, moderate movement is enough to make a meaningful impact.

What Types of Exercise Are Safe?
Most pregnant women can safely participate in:
• Walking
• Light to moderate strength training
• Prenatal Pilates
• Stationary cycling
• Swimming
• Low-impact aerobic exercise
The right program varies depending on your stage of pregnancy, previous activity levels and any medical considerations.

The Role of Physiotherapy During Pregnancy
A physiotherapist can help you:
• Build a safe and tailored exercise plan
• Manage pelvic girdle or lower back pain
• Strengthen key muscle groups for delivery and recovery
• Modify exercises as your pregnancy progresses
• Maintain confidence and comfort while staying active

Exercise Support Close to Home
We work with many expecting mothers across the Northern Beaches and help them stay active safely throughout pregnancy. If you need guidance on what’s safe, what to avoid or how to structure a simple, effective routine, we’re here to help.

Always consult with your healthcare provider or physiotherapist before starting a new exercise program during pregnancy.