Pregnancy is a special time in every mother’s life full of love, joy, and anticipation. But this doesn’t hide the weird cravings, mood swings, and the constant wonder if you’ll ever see your feet again. 

Fear not future mama! Because there’s a little superhero inside of you (not just your bub) called exercise that’s waiting to be a part of your world.

It might sound like the last thing you want to do; but working out to feel strong and improve your health isn’t just good for you but also for your baby. 

Benefits of Exercise During Pregnancy: 

  • Improve your bubs health! Regular exercise isn’t only just good for yourself, but it’s amazing to set your baby up with a healthy cardiovascular system.
  • Decrease pregnancy related complications such as pregnancy-induced hypertension, pre-eclampsia, and gestational diabetes. Exercise will strengthen your heart, reducing oxidative stress of the heart and will lower your blood pressure. 
  • Support your body’s physical changes and reduce aches, pains and discomfort. 
  • Physically and emotionally prepare for the demands of labour. 
  • Help regulate your hormones. Pregnancy is a funny thing; one morning you’re laughing at dad jokes, the next hour you’re crying over a laundry detergent ad. Regular exercise is great to release endorphins and regulate your hormones.
  • Improve your sleep quality, so even you can sleep like a baby!
  • Improve your mood and boost your energy. 
  • Manage your weight  


How Exercise Physiology Can Help- The Longevity Difference

As your bump grows,  back pain might start to take over your pregnancy story. We can help you with this!

By prescribing strength and mobility exercises, you won’t have to spend your third trimester waddling like a duck. Instead, you’ll be able to walk proud and tall because you’re growing a human- show it off! 

At Longevity, we deliver 1:1 1hour sessions to deliver safe individualised exercise programs.

  • Exercise positions should also be adjusted during the different pregnancy stages to account for blood flow, muscle activation, and the growing bump. These changes in exercises and techniques should always be monitored and prescribed by a professional. Be in safe hands not only for yourself but for your baby. 
  • Monitor and vary the exercise intensities of every session: Being pregnant causes an increase in your blood supply to support your growing baby. This also means your resting heart rate will increase. A Longevity EP will always prescribe a wide range of cardio protocols that will challenge and improve your fitness, whilst staying safe by monitoring your heart rate and blood pressure.  
  • We’ll have direct collaboration with your wider health care team- GP, OBGYN, physio, you name it! We’ll get in contact and collaborate with them for you. 
  • You’ll also have direct contact with your Longevity EP; you’ll never be alone during your exercise journey! Had a back pain flare up? With access to your Exercise Physiologists mobile number, we are only ever a phone call away. 
  • Be in a gym-based environment! Have access to a wide range of equipment and a wider gym community. Meet like-minded mamas going through their own exercise physiology experience as well. You could even plan your session times together and get coffee together after… 

Exercising Before & Beyond Pregnancy 

Don’t just feel like you need to be pregnant to start with Longevity. Pre-pregnancy is an incredibly important time for yourself as well. Take the opportunity to feel your strongest and healthiest before you’ll replace time on the treadmill with time changing nappies. Train your core abdominal muscles and full body to prepare it for the big changes it’ll go through when your pregnancy journey begins.  

On the other hand, what come after birth? Your body has just gone through something extraordinary. Your exercise journey doesn’t have to stop here. Your Longevity EP will be waiting to guide you safely back to exercise during the post-partum period, faster and smoother than you could ever imagine if you had to do this by yourself. 

Exercising is an investment for your body, mind, family, and future. It may also feel like a scary time but know that you’re never alone when you’re with Longevity.

Let Longevity guide you towards the best exercise choices to suit your life and your health.Call  Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleCastle HillRandwickPymbleKingsgrove, Neutral Bay, Rhodes, Five Dock, Casey, Gungahlin and Coburg. on 1300 964 002 to start your journey to Longevity!

Written by Sophie Wheeler



Ribeiro, M. M., Andrade, A., & Nunes, I. (2021). Physical exercise in pregnancy: benefits, risks and prescription. Journal of perinatal medicine50(1), 4–17.

 Prather, H., Spitznagle, T., & Hunt, D. (2012). Benefits of exercise during pregnancy. PM & R : the journal of injury, function, and rehabilitation4(11), 845–850.