Why exercise should change as pregnancy progresses

Your body is changing, so should your workout. Pregnancy isn’t a time to power through. It’s a time to adapt.

Why adjust as you go? From trimester to trimester, your body undergoes huge shifts:

• Hormones like relaxin increase joint laxity
• Posture and spinal alignment change
• Your centre of gravity shifts
• Fatigue, nausea, and reflux may flare up

If you were active before pregnancy, keep going, but modify. Even the fittest women may need to scale back intensity, weights, or impact to stay safe and supported.

*2022 Australian guidelines for physical activity during pregnancy recommend 150 to 300 min at moderate intensity, or 75–150 min at vigorous intensity, or any equivalent combination, on most days each week. 

Why it matters? Pushing through old routines might increase risk of:

• Pelvic floor strain
• Back or joint pain
• Fatigue or burnout
• Prolapse or injury

Work with a pelvic health physiologist, especially as pregnancy progresses, specialist guidance helps you adapt safely without losing the benefits of movement.

Pregnancy is not a pause, it’s a pivot. You don’t need to stop moving. You need to move smarter.