Pregnancy & Postpartum Fitness
What You Really Need to Know About Exercise and Nutrition.
For years, women were told to take it easy during pregnancy — to slow down their workouts or avoid starting any new exercise routines. The idea was to “play it safe.” But modern research tells us a different story.
The truth? When done right, staying active and nourishing your body throughout pregnancy and postpartum is not just safe — it’s essential for your health and your baby’s development.
The Power of Movement & Fuel During Pregnancy
Recent studies show that moderate strength and aerobic training during pregnancy is not linked to adverse outcomes. In fact, women who maintain regular exercise and a balanced diet are:
Less likely to experience pregnancy complications
More likely to deliver at a healthy birth weight
Less likely to experience fatigue, morning sickness, and iron deficiency
Key Nutrition Benefits for You & Baby
A well-balanced diet during pregnancy supports:
Fetal brain development
Healthy birth weight
Lower risk of birth defects
Reduced risk of anaemia
Better overall energy throughout pregnancy
Your Pregnancy Diet Should Include:
Lean protein (chicken, legumes, eggs)
Fresh fruits & vegetables
Whole grains
Healthy fats (avocado, olive oil, nuts)
Calcium-rich foods
Iron-rich foods
Vitamin C & folic acid
Risks of Poor Nutrition & Inactivity
Gaining too much weight during pregnancy can increase the risk of:
Foetal macrosomia (babies > 4kg), making labour more difficult and increasing the likelihood of C-section or birth trauma
Pre-eclampsia (high blood pressure and protein in urine), a serious complication affecting up to 8% of pregnancies
Caesarean sections due to complications like pre-eclampsia, diabetes or cord issues
Pelvic and lower back pain due to excess weight and weak core/pelvic floor muscles
Exercise Guidelines for Every Stage
Exercises to Avoid During Pregnancy:
High-intensity workouts (90%+ of max HR)
Long-distance running
Isometric or breath-holding exercises (e.g. Valsalva)
Abdominal pressure (crunches, sit-ups, planks)
Overstretching beyond your normal range
High-impact or ballistic movements
Safe Prenatal Exercises:
Warm-up and cool-down routines
Pelvic floor and posture strengthening
Low to moderate strength training
Gentle flexibility work
Walking and mindfulness-based movement
Postnatal Guidelines: Moving After Birth
In the first 6 weeks post-birth, stick to:
Walking
Safe pelvic floor activation exercises
After 6-week check-up (and doctor/women’s health physio clearance), you can begin:
Core and pelvic floor endurance work
Postural strengthening (especially upper back/shoulders)
Gentle stretches for lower back, shoulders, and neck
Low-resistance strength training
Postnatal Exercises to Avoid:
Anything that puts pressure on the pelvic floor
High-impact workouts until bladder, bowel, and core control return
Breath holding
Ab-focused exercises (until pelvic floor is strong enough to support)
Exercising from Week 6–12:
Gradually increase intensity and load
Progress pelvic floor and core work
Exercising week 12+:
Test abdominal/pelvic floor strength
Return to running, high-impact workouts, and sport if symptom-free
What to look out for:
You should not experience any of the following:
Back pain
Vaginal heaviness
Leaking during or after exercise
If any of these symptoms occur:
- Reduce intensity
- Reassess your training
- See a women’s health physio or a qualified trainer
Ready to Reclaim Your Strength?
If you're feeling unsure where to start — or you're ready to safely return to exercise after birth — we’re here to guide you.
Discuss your personalised Health & Fitness Game Plan with us and let’s help you feel strong, supported, and confident in your body again.
