What are the benefits of doing sport and exercise while pregnant?

Exercising and playing sport while pregnant can help you:

• keep fit
• prevent too much weight gain
• make you feel better mentally

It may also reduce your risk of pregnancy complications such as gestational diabetes, and help prevent incontinence.

What types of sport are recommended?

During pregnancy, it's recommended that you do strengthening and pelvic floor exercises.

Medium intensity aerobic activity is also recommended, such as:

• brisk walking
• cycling
• swimming

It's good to do lower-risk activities that:

• are non-contact or limited contact
• support your weight
• do not involve sudden shifts in positions
• have a limited chance of you falling
• allow you to exercise at low or moderate intensity
• are designed specifically for pregnancy

Swimming and aqua-natal exercise classes can help support your weight. However, you should avoid heated pools and spas.

You can learn more about what exercises are recommended during pregnancy. You can also read more about doing yoga and Pilates during pregnancy.

Sport and your level of fitness

How you approach physical activity during your pregnancy may depend on your fitness level. Regardless, you should always talk to your doctor or midwife before exercising during your pregnancy.

What if I am not currently active?

If you want to start a sport during pregnancy, choose one that needs less effort. You could start with 15 to 20 minutes per session, building up to 30 minutes of moderately intense exercise.

What if I am already active?

You may already be active, healthy, and have an uncomplicated pregnancy. If so, you can usually keep active. However, do not continue a sport if it should be avoided during pregnancy. You should not push harder than your usual level of exercise during pregnancy.

It's important for you to:

• stay comfortable
• warm up before playing your sport
• cool down after your sport

What are the risks of playing sport while pregnant?

Physical activity in pregnancy is safe and good for you. However, some sports may cause harm to you or your baby.

While you're pregnant, you'll need to take care and avoid certain types of sport.

Even with sports that are not risky, you may need to make some changes. This is because your body goes through changes during pregnancy that can make you more vulnerable to injury.

First trimester (1 to 12 weeks)

During this time, keep cool to protect both yourself and your baby. To avoid overheating when playing sport:

• don't play sport when it's hot or humid
• wear loose, cool clothing
• drink plenty of water

Second and third trimesters (13 to 40 weeks)

As your baby grows, they are no longer protected by your pelvis. Avoid high impact sports that could hit your baby.

Your own centre of gravity also moves so there is an increased risk of falling. If you feel unsteady or uncomfortable, stop what you're doing.

After 16 weeks, also avoid activity that involves lying on your back. In this position, the weight of the baby can impact your blood supply and make you feel dizzy.

Your ligaments become looser during pregnancy, so there is more chance of ligament injuries. Avoid sports that involve:

• heavy weights
• sudden movements
• changes in direction (such as court sports like tennis and squash)

Your blood pressure may decrease during pregnancy. To avoid getting dizzy when changing your posture, make slower movements, such as when moving from sitting to standing.

Medical conditions that may affect you playing sport

Your maternity team should discuss your participation in sport if you:

• have problems with your heart or lungs
• have diabetes that is not well controlled
• are obese or underweight
• have problems with your pregnancy or a previous pregnancy
• have anaemia
• are having a multiple birth (e.g. twins or triplets)

Things to watch out for

While exercising, you should stop and see your doctor straight away if:

• you have chest pain
• you have unusual shortness of breath
• your baby's movements have decreased
• you are having contractions or abdominal (tummy) pain
• you leak fluid or bleed from your vagina

Also stop exercising and see your doctor straight away if:

• your ankles, hands, or face suddenly swell
• you have pain or swelling in your calves
• you have muscle weakness
• you feel dizzy or faint

What sports should I avoid?

For the safety of both you and your baby you should avoid sports that:

• make you work very hard or become too hot
• could cause you to fall
• could hit your baby
• have lots of jumping or bouncing
• involve diving or high altitudes
• involve lifting heavy weights
• involve sudden movements or changes in direction

It's important to tell your maternity team about any sport you are playing.

Resources and support

You can read more from the Department of Health Guidelines for physical activity during pregnancy.

For more information about exercising during pregnancy, speak to your:

• doctor
• midwife
• obstetrician
• physiotherapist

You can read about a safe return to exercise after pregnancy here.