Evidence-based insights on safe pregnancy exercise. Understand research findings and maternal benefits. Bend + Mend Physio, Sydney CBD.
For many years, pregnancy was associated with caution around physical activity. However, contemporary Australian guidelines reflect a substantial body of research indicating that exercise is safe for women experiencing uncomplicated pregnancies.
Both the Royal Australian and New Zealand College of Obstetricians and Gynaecologists and the Australian Government Department of Health emphasise that, in the absence of medical or obstetric complications, physical activity provides measurable benefits for maternal health without increasing adverse pregnancy outcomes.
Understanding the research behind these recommendations can help women and their partners feel confident in modern advice.
What Research Shows About Maternal Health Outcomes
Large-scale studies examining pregnancy and exercise consistently evaluate outcomes such as:
- Development of gestational diabetes
- Pregnancy-related hypertension
- Patterns of weight gain
- Maternal mood and stress levels
- Mode of delivery
- Neonatal well-being markers
Across uncomplicated pregnancies, participation in regular physical activity is associated with reduced likelihood of gestational diabetes and excessive weight gain. Research also shows positive associations with improved psychological well-being, including lower reported stress and mood disturbance.
Importantly, these studies do not demonstrate increased rates of miscarriage, preterm birth, or impaired foetal growth when activity is performed within recommended parameters.
How the Body Adapts to Exercise During Pregnancy
Concerns historically centred on the idea that exercise might divert blood flow away from the uterus or negatively affect oxygen delivery to the baby.
However, physiological research demonstrates that in healthy pregnancies:
- Cardiovascular adaptations help maintain adequate uterine blood flow during moderate exertion
- Oxygen delivery remains sufficient due to maternal circulatory adjustments
- Foetal heart rate responses remain within normal ranges during appropriate activity
These findings are central to why national guidelines now support continued movement in uncomplicated pregnancies.
Continuing Pre-Pregnancy Activity
Research indicates that women who were physically active prior to pregnancy can generally continue those activities, provided they remain comfortable and symptom-free.
The body adapts over time to habitual movement patterns. This prior adaptation is one reason ongoing activity is not automatically considered harmful.
However, pregnancy is not viewed in research as a time to pursue significant increases in training volume or to commence entirely new high-intensity sports. The emphasis shifts from performance improvement to health maintenance.
Strength, Musculoskeletal Health and Pregnancy
As pregnancy progresses, biomechanical changes occur due to shifts in centre of gravity and hormonal influences on connective tissue.
Research highlights that maintaining muscular strength may contribute to:
- Improved postural support
- Reduced musculoskeletal discomfort
- Better tolerance of the physical demands associated with late pregnancy and early parenting
Resistance-based exercise, when performed with appropriate technique and breathing control, has not been shown to negatively affect pregnancy outcomes in low-risk populations.
Pelvic Floor Considerations in the Evidence
Pregnancy places increasing load on the pelvic floor as the uterus expands. Clinical studies support the role of pelvic floor muscle training in reducing the likelihood of urinary incontinence and assisting postnatal recovery.
The evidence base in this area is particularly strong, with multiple trials demonstrating improved pelvic health outcomes when these muscles are trained during pregnancy.
Understanding Natural Abdominal Changes
Separation of the abdominal muscles — known as diastasis recti — occurs as a normal physiological adaptation to accommodate the growing uterus.
Research recognises this as a common and expected change rather than a pathological condition. However, high intra-abdominal pressure strategies may increase strain on the abdominal wall and pelvic floor.
For this reason, contemporary guidance promotes controlled breathing and load management rather than aggressive abdominal strengthening approaches.
For a detailed explanation of abdominal separation (diastasis recti) and how to manage it safely during pregnancy, read our full guide here.
Why Some Activities Carry Greater Risk
While research supports exercise in uncomplicated pregnancies, certain activities are discouraged because they introduce external risk factors unrelated to normal physiological adaptation.
Sports involving high collision risk, significant fall risk, or exposure to altered oxygen environments present variables that cannot be adequately controlled in research settings.
Guidelines therefore recommend avoiding these environments rather than restricting general movement.
When Research Indicates Caution Is Required
Studies supporting exercise safety specifically apply to women without complicating medical conditions.
Situations such as significant heart or lung disease, cervical insufficiency, placenta praevia after 28 weeks, pre-eclampsia, persistent bleeding, preterm labour risk, or ruptured membranes require individual medical assessment.
This distinction is essential. The safety conclusions are population-based and assume absence of these complicating factors.
The Broader Perspective
Across decades of accumulating evidence, the conclusion remains consistent: for women with uncomplicated pregnancies, appropriately moderated physical activity contributes positively to maternal physical and psychological health.
Rather than being a risk factor, exercise, when aligned with clinical guidelines, forms part of modern antenatal care recommendations in Australia.
At Bend + Mend Physio + Pilates in Sydney CBD, pregnancy exercise recommendations reflect this evidence base, ensuring that guidance aligns with current national standards and physiological understanding.
Written by Alle Foster, Physiotherapist at Bend + Mend, Sydney CBD.
