Safe Pregnancy Exercise
In most cases, safe pregnancy exercise is not only encouraged but essential — and research shows it’s beneficial for both the mother and baby. However, exercising during pregnancy can feel overwhelming, especially when you're unsure what’s safe and what’s not. In this blog we’ll cover 6 important things you need to know about exercising during pregnancy.
1. Shift your focus to maintain rather than gain
During pregnancy, think of your fitness journey as being in a maintenance phase. It’s not the time to aim for personal bests or start a brand-new workout programme. You’ll also want to avoid activities that could result in a fall, like waterskiing, horse riding, or motocross. Staying active during pregnancy should feel safe and supportive — not risky.
2. Be mindful of your heart rate
The general recommendation is to work out at a perceived exertion level of 7 out of 10 — where 1 is resting and 10 is all-out effort. A good rule of thumb? You should be able to carry on a conversation during your workout. If chatting feels difficult, it’s time to dial it back. Pregnancy-safe workouts should never leave you gasping for air.
3. Start a pelvic floor programme
It’s recommended to begin pelvic floor exercises during pregnancy to help reduce the risk of urinary incontinence.
Quick bit of anatomy for you: The Pelvic Floor is made up of layers of muscle that stretch between the tailbone, pubic bone and both sit bones. These muscles are literally a floor to your body supporting and keeping your internal organs in place - your bladder, bowel and uterus. When you get pregnant your pelvic floor gets placed under a lot of stress and tension as our baby grows. Think of your baby growing from a chia seed all the way to a melon and all that downward pressure!
Our recommendation if you can is to book into a women’s health / pelvic floor physio to discuss your pelvic health and have them put together a pelvic floor programme for you. Having an individualized plan is the best way to ensure you are activating your pelvic floor in the correct way, not overdoing or under doing it.
4. Modify from 16 weeks
Up until 16 weeks, you can usually continue your existing routine. After that, it’s time to introduce pregnancy modifications to your exercise. This includes avoiding workouts that require lying flat on your back and switching to low-impact prenatal workouts.
While some women continue with high-impact training, we recommend focusing on low-impact movement. Every jump or run increases pressure on your pelvic floor — and there’s little to gain from high-impact during pregnancy, but a greater risk of long-term pelvic floor issues.
5. Stay cool
Your internal body temperature during pregnancy is already elevated, and your baby can’t regulate heat the way you can. Overheating can be harmful, so it's essential to stay cool during pregnancy exercise. Work out in well-ventilated areas, wear breathable clothing, and stay hydrated throughout.
6. Not all personal trainers or online programmes are created equal
Here’s something not everyone knows: in New Zealand, personal trainers aren’t required to study pre/postnatal exercise to become certified. That means the majority of trainers haven’t had any specific training in how to safely support pregnant or postpartum clients.
Before signing up for any programme, bootcamp, or class, ask questions. Make sure the instructor is qualified in safe exercise during pregnancy. You deserve to feel safe and supported in your workouts!
Come join us inside our members’ community for pregnancy-safe workouts you can trust — all designed to support you through every trimester;
https://www.she-moves.co.nz/online-membership
Ren & Jen x
Helpful links
Listen to the podcast: “Fit and Fabulous pregnancy! Top tips with Ren & Jen"
Read the blog: Trimester 3 - Staying Active and Healthy During Pregnancy, tips from Ren at 39 weeks!
The above has been pulled together from our studies with Jen Dugard Safe Return to Exercise Training, Girls Gone Strong and Well College Global.
