Staying Active During Pregnancy: Tips from SurfEdge Sports Physiotherapy

Congratulations!

If you’ve just found out you’re expecting—how exciting! Pregnancy is a time of big changes, but staying active can make a world of difference for both you and your baby. Regular exercise during pregnancy can support your overall health, help manage discomfort, and even assist with recovery post-birth.

At SurfEdge Physiotherapy, we encourage a mix of cardiovascular and resistance-based exercise to maintain strength, mobility, and fitness throughout pregnancy. Let’s break down how you can keep moving safely during each trimester.

Why Exercise During Pregnancy?

Staying active has countless benefits, and pregnancy is no exception! Exercise can:

- Boost both physical and mental well-being

- Help manage pregnancy-related aches and pains

- Reduce stress and improve sleep

- Lower the risk of gestational diabetes

- Assist with post-birth recovery and weight management

As your pregnancy progresses, your body will adapt—your heart rate increases, oxygen demand rises, joints become more flexible, and your centre of gravity shifts, affecting balance. A well-structured exercise plan can help manage these changes and keep you feeling your best.

First Trimester: Laying the Foundations

The first trimester can feel like a rollercoaster. Fatigue and nausea are common, and many women worry about whether it’s safe to exercise. The good news? Staying active (at a comfortable intensity) is beneficial and safe.

Great exercise options for early pregnancy:

- Swimming & Water Running: If you’re a runner, deep water running is a great way to maintain fitness without impact on your joints.

- Pilates: Helps improve core strength, balance, and posture, which can reduce lower back pain.

- Resistance Training: Strengthening muscles can support your changing body, but keep weights light and avoid exercises lying on your back.

Listen to your body! If you feel nauseous, overheated, dehydrated, or experience any discomfort (such as abdominal pain or bleeding), stop and seek advice. A good rule of thumb—if you can’t maintain a conversation while exercising, you may need to scale back the intensity.

Second Trimester: Building Strength & Stability

Many women feel their best in the second trimester—energy levels often improve, and nausea starts to settle. This is a great time to build strength and flexibility.

Safe exercise options in the second trimester:

- Prenatal Yoga: A fantastic way to maintain mobility, but avoid hot yoga to prevent overheating.

- Strength Training: Keep weights manageable and focus on posture and core support.

- Walking or Running (on flat surfaces): If you were a runner before pregnancy, you may be able to continue, but avoid uneven trails to reduce fall risks.

This is the time to adjust to your growing belly and shifting centre of gravity. Balance work and controlled movements can help prepare your body for the final trimester.

Third Trimester: Moving Comfortably

By the third trimester, exercise may feel more challenging, but staying active can help with circulation, swelling, and overall comfort as your baby grows.

Best exercise options in late pregnancy:

- Swimming & Water-Based Exercise: Takes the pressure off joints and feels great, especially in warmer months.

- Gentle Strength & Mobility Work: Focus on preparing your body for labour with pelvic floor exercises and deep breathing techniques.

- Walking: A simple way to stay mobile and active without overexerting yourself.

If you’re at risk of pre-term labour or have any concerns, consult your doctor or physiotherapist before continuing exercise.

Final Thoughts

Pregnancy is a unique journey, and staying active can help you feel strong, confident, and ready for what’s ahead. The key is to listen to your body, adapt as needed, and seek professional guidance when required.

At SurfEdge Physiotherapy, we can help tailor an exercise plan that suits your pregnancy and lifestyle. If you’d like guidance on staying active throughout your pregnancy, get in touch—we’d love to support you on this journey! Head to www.surfedge.physio/book-now to schedule an appointment with one of our expert physios and let us help you Recover. Perform. Excel.