Podcast Episode #249
Common mistakes during pregnancy when exercising
Struggling to stay active during pregnancy or post-baby life? You’re not alone—and you’re not doing it wrong.
In this popular replay episode, I share the four most common mistakes women make when exercising during pregnancy and postpartum—and more importantly, what to do instead. Whether you’re newly pregnant, holding a newborn, or trying to find your feet months later, this one is for you.
In this episode, we cover:
- Why many women stop exercising during pregnancy—and how to ease back in without guilt
- The risks of jumping back into high-intensity or running too soon postpartum
- How to modify your workout safely if you have pelvic girdle pain or core weakness
- Why “listening to your body” can sometimes lead you astray (and what to do instead)
- The essential role of pelvic floor and core training (even if it’s boring!)
- Simple ways to protect your body now and set yourself up for post-menopause health
- How to spot red flags and when to see a women’s health physio
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In this article you'll find tips to:
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Stay active safely during pregnancy, even when you’re tired or short on time
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Ease back into movement after giving birth without risking injury
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Modify your workout routine based on pelvic pain, fatigue, or postpartum recovery
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Protect your pelvic floor and core during pregnancy and beyond
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Avoid common exercise mistakes that can delay recovery
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Build confidence if you’re unsure where or how to start exercising
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Understand when and how to return to running postnatally
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Reduce your chances of pelvic floor issues now and post-menopause
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Identify red flags like pain or discomfort that signal it’s time to seek support
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Make gentle movement part of your everyday life (without needing to hit the gym)
When you’re pregnant or have just welcomed a new baby, staying active can feel like a massive task. Between fatigue, morning sickness, uncertainty, or just not knowing where to begin—exercise often takes a back seat. But did you know that avoiding movement altogether can sometimes make things even harder down the track?
In this podcast episode, we’ll explore the most common mistakes during pregnancy when exercising and offer gentle, practical alternatives to help you feel strong, supported, and confident in your changing body.
1. Stopping Exercise Altogether
This is one of the most common pitfalls during pregnancy and postpartum—and often for understandable reasons. Morning sickness, exhaustion, or juggling a toddler and newborn can zap anyone’s motivation.
Why it matters:
Stopping all forms of exercise for extended periods can slow your postnatal recovery, affect your mental health, and make it harder to return to movement later on.
Try this instead:
- Start small with 5–10 minutes of light stretches or gentle walking.
- Aim for consistency, not intensity.
- Find ways to move that work for your energy levels and lifestyle—especially if you’re home with young kids.
2. Sticking to Your Old Routine Without Adjustments
What worked for you pre-pregnancy may not be suitable now. For example, walking is often recommended—but if you’re experiencing pelvic girdle or back pain, it might aggravate symptoms.
The risk:
Ignoring physical cues and pushing through pain can lead to injury, poor sleep, or prolonged discomfort.
Instead:
Modify your routine. Swap aggravating exercises for pain-free alternatives like prenatal strength and stretch sessions. If you’re postnatal and eager to return to running, ensure your pelvic floor and core are rehabbed first before jumping back in.
3. Going With the Flow (Or Social Media Advice)
“Listen to your body” is great advice—until your body gives you mixed messages. What feels fine one day might cause issues the next. And unfortunately, copying what influencers do online isn’t always safe.
Why this matters:
Pregnancy and birth put extra pressure on your pelvic floor, joints, and abdominal muscles. Without proper rehab, returning to high-impact exercises too soon can do more harm than good.
What to do instead:
- Educate yourself on safe prenatal and postnatal exercises.
- Get a check-up with a women’s health physio, especially if you’ve had incontinence, prolapse, or abdominal separation.
- Join a reputable program (like FitNest Mama) that specialises in pregnancy-safe movement.
4. Neglecting the Pelvic Floor and Core
Let’s be honest—pelvic floor exercises aren’t always exciting. They’re easy to skip… until issues pop up. Many women only start paying attention when they experience leaking, discomfort, or heaviness.
Here’s the truth:
Your pelvic floor is hugely impacted by pregnancy and birth. Even if you’re not noticing symptoms now, strengthening it can help prevent issues later, especially as you approach menopause.
Tips to protect your pelvic floor:
- Avoid straining on the toilet (constipation is a common culprit).
- Learn to lift and engage your pelvic floor correctly.
- Don’t ignore symptoms—early action = easier recovery.
- Seek 1:1 support where necessary.
The Bottom Line: It’s About Progress, Not Perfection
If you take one thing away from this podcast episode, let it be this: You don’t need to do it all, but doing something—consistently and safely—makes a big difference.
Every woman deserves access to high-quality guidance during this life stage. Whether that means visiting a physiotherapist or joining an online program that understands your needs, don’t wait until issues appear to take action.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Birth Prep Session: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
Instagram @kathbaquie.physio
