Staying active in pregnancy: supporting your body (and your baby)

Staying active in pregnancy: supporting your body (and your baby)

Pregnancy is a big, exciting transitionand it comes with plenty of physical and emotional changes. For a long time, women were told to “take it easy.” We now know that this isn’t the full picture.

Staying active during pregnancy is not only safe for most women, it’s an important part of supporting how your body adapts, feels, and functions. With the right guidance, exercise can help you feel stronger, move more comfortably, and prepare for both birth and recovery.

At Vital Core, we support women across Adelaide through pregnancy whether they’re looking to stay active, manage discomfort, or simply understand what’s right for their body. As experienced women’s and pelvic health physiotherapists, we help take the guesswork out of exercise and movement during pregnancy.

What the guidelines actually recommend

Current Australian and international guidelines encourage most women to stay active throughout pregnancy.

This generally includes:

• Around 150 minutes of moderate exercise each week

• A combination of cardiovascular exercise and strength training

• Ongoing pelvic floor muscle training

What this looks like will differ from person to person.

• For some, it might be continuing with a gym routine.

• For others, it may start with something as simple as walking more regularly.

The key is that your program should reflect your body, your symptoms, and your goals. If you’re unsure where to start or how to adapt what you’re already doing working with a Vital Core pregnancy physio can help you move forward with confidence.

Why staying active matters

For the mother...

Regular movement can make a real difference to how she feels throughout pregnancy.

It can help to:

• Reduce back, hip, and pelvic pain

• Support healthy weight gain

• Improve energy levels and sleep

• Reduce the risk of gestational diabetes

• Support mental health and overall wellbeing

For your baby;

The benefits of staying active extend beyond you.

Movement supports healthy circulation and placental function, which helps deliver oxygen and nutrients to your baby. It’s one of the simplest ways to support a healthy pregnancy for both of you.

When pregnancy doesn’t feel comfortable

It’s easy to think aches and pains are just “part of pregnancy,” but many of them are treatable and can improve significantly with the right input.

We commonly help women experiencing:

• Pelvic girdle pain or pubic symphysis irritation

• Lower back pain

• Hip pain or sciatica

• Pelvic floor symptoms, including leaking or heaviness

If something is limiting your ability to exercise or move comfortably, it’s worth addressing early. The goal isn’t just to reduce pain and symptoms, it’s to help you keep doing the things that matter to you.

Exercise in pregnancy: what actually works?

A well-rounded approach usually includes:

• Cardiovascular exercise (such as walking, swimming, or cycling)

• Strength training to support your joints and changing body

• Mobility work to maintain comfort and movement

But one of the most important considerations is still simple, choose something you enjoy as consistency is far more important than the “perfect” type of exercise.

If you’re unsure how to approach exercise safely or you’ve stopped because something doesn’t feel right working with a Vital Core physiotherapist can give you clarity and direction.

Staying active as an athlete during pregnancy

If you’re used to training hard, whether that’s running, gym work, team sport, or other high-level recreational routine, pregnancy often brings a different kind of question:

“Can I keep doing what I love?”

In most cases, the answer is "yes" with the right adjustments.

Pregnancy isn’t about stopping. It’s about adapting your training to support your changing body. That might mean modifying intensity, adjusting load, or changing how you approach certain movements as your pregnancy progresses.

We work with many active women and athletes who want to:

• Continue running or gym training safely

• Manage symptoms like pelvic pain or leaking that impact performance

• Understand how to adjust intensity without losing confidence

• Stay strong and set themselves up well for return to sport

For some, it’s about maintaining routine. For others, it’s about staying connected to their identity as an athlete during a time of change. What’s important is having a plan that reflects your body not generic advice. With the right guidance, pregnancy can also be a valuable time to:

• Build strength and control in new ways

• Improve awareness of your pelvic floor and core

• Set yourself up for a smoother recovery after birth

Pelvic floor health

Pelvic floor muscle training is one of the most important parts of staying active and comfortable during pregnancy.

It plays a key role in:

• Supporting your bladder and bowel

• Reducing or managing leaking

• Supporting your core as your body changes

• Preparing for birth and recovery

Many women aren’t sure if they’re doing these exercises correctly, or are unsure how to integrate them into their exercise routine. A Vital Core pelvic health physiotherapist can provide really valuable guidance here.

Bringing it all together

The message is simple:

You don’t have to stop moving during pregnancy, you just need the right support.

Whether you're early in pregnancy and unsure where to start, managing discomfort like pelvic pain, or wanting to continue training at a higher level, there are safe and effective ways to support your body.

At Vital Core, our experienced women’s and pelvic health physiotherapists work with women all across Adelaide to help them stay active, reduce pain, and feel confident throughout pregnancy, from the early weeks right through to return to sport.