Staying active during pregnancy offers a wide range of benefits — for both you and your baby. While pelvic floor exercises (like Kegels) are important, they’re just one part of a safe and effective prenatal fitness routine. Current guidelines support a combination of aerobic exercise (like walking or swimming) and strength training throughout pregnancy to help manage symptoms, improve mood, and prepare your body for labour and recovery. At Recovery Physiotherapy in Rydalmere, our women’s health physiotherapist can guide you through safe, personalised exercise options for every trimester.
Pelvic Floor Exercises: Why It Matters Now
Pregnancy is an ideal time to become familiar with your pelvic floor. These muscles play a key role in:
- Supporting the bladder, bowel, and uterus
- Preventing leakage with coughing, sneezing, or lifting
- Assisting during the pushing stage of labour
- Supporting recovery after birth
At Recovery Physio, we can teach you how to properly engage and relax your pelvic floor muscles — and help you avoid common mistakes like over-tightening or bearing down.
What Exercises Are Safe During Pregnancy?
Alongside pelvic floor training, national and international guidelines from leading obstetric and gynaecological bodies recommend that pregnant women without complications engage in regular, moderate-intensity exercise. These recommendations include:
- 🕒 150 to 300 minutes of moderate-intensity physical activity per week
- 📅 30–60 minutes of aerobic or strength-based exercise on most, preferably all, days
- 💪 A combination of aerobic activity (like walking, swimming, or cycling) and strength training
What are considered safe pregnancy exercises varies from person to person. Factors like pregnancy-related conditions or complications, stage of pregnancy, medical conditions, BMI, or your previous exercise experience all play a role. That’s where our female physio can help.
At Recovery Physiotherapy in Rydalmere, we offer individualised pregnancy exercise programs that:
- Screen for any contraindications or precautions to exercise
- Help you modify or avoid activities that may not be safe during pregnancy
- Provide guidance on exercises that support your strength, stability, and goals
- Address pain, pelvic pressure, or other pregnancy-related discomforts
What are the Benefits of Exercise During Pregnancy?
Regular prenatal exercise offers many benefits for both you and your baby. With the right guidance, it can help you:
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- Reduce common pregnancy aches and pains
- Improve posture, strength, and stamina to support your changing body
- Boost energy, sleep, and mood, and reduce the risk or severity of perinatal anxiety or depression
- Lower the risk of pregnancy-related complications like gestational diabetes, high blood pressure, and pre-eclampsia — supporting healthy fetal growth and reducing risks of preterm birth
- Build strength and endurance to prepare for labour and delivery
- Support a smoother postnatal recovery and manage the physical demands of caring for a newborn
At Recovery Physiotherapy in Rydalmere, our experienced women’s health physiotherapist can tailor your exercise plan to your pregnancy stage, fitness level, and individual needs — helping you stay strong, safe, and confident throughout every trimester.
Ready to feel your best during pregnancy?
Book a pregnancy physio appointment today and get started with a personalised plan designed to support your body, your baby, and your goals.
📞 0421 867 437
💻 Book Online Now
📍 7 Brodie St, Rydalmere NSW 2116
