Should You Do Cardio During Pregnancy? Let’s Talk Impact, Intensity & Feeling Good
If you’re pregnant and wondering whether cardio is safe - the answer is yes. Movement during pregnancy has huge benefits for both you and your baby. But just like everything else in pregnancy, your body is changing, and your approach to exercise might need to change too.
Gone are the days of being told to “rest and put your feet up” for nine months. Staying active when it feels good is one of the best things you can do to support your heart, energy, mental health, and recovery. Whether you love walking, dancing, swimming, or short bursts of cardio, the key is tuning into your body, adapting movements as needed, and doing what works for you.
Why Cardio is Beneficial During Pregnancy
Regular cardiovascular exercise has benefits for both you and your baby, including:
✔️ Supporting heart health and improving endurance
✔️ Boosting circulation (which helps reduce swelling and supports oxygen flow to your baby)
✔️ Helping regulate blood pressure and blood sugar levels
✔️ Improving energy levels and reducing pregnancy fatigue
✔️ Supporting mental health through mood-boosting endorphins
✔️ Helping with stamina and endurance (which is useful for labour and birth!)
✔️ Encouraging better sleep and recovery
Rather than focusing on cardio for calorie burn, the emphasis should shift to cardiovascular health, circulation, and overall well-being.
Understanding the Science: How Pregnancy Changes Your Cardio Response
Your body naturally adapts to support you and your baby when exercising. Here’s how:
🫁 1. Your Breathing Changes (The “Talk Test”)
During pregnancy, your blood volume increases by up to 50%, meaning your heart is working harder to pump oxygenated blood. At the same time, hormonal shifts cause your blood vessels to relax, which can lead to changes in blood pressure and oxygen uptake.
Additionally, as your baby grows, your diaphragm gets pushed upwards, reducing the space for your lungs to expand fully. This is why you might feel out of breath more quickly than usual, even at lower intensities.
This is where the "talk test" comes in as a helpful guide for gauging your workout intensity:
✅ If you can comfortably hold a conversation while exercising, you’re working at a safe and sustainable level.
❌ If you're struggling to talk, gasping for air, or feeling dizzy, your intensity is likely too high.
The talk test is a helpful, science-backed tool to gauge your workout effort. It’s not about avoiding intensity—it’s about finding a pace where your breathing feels controlled and your body can keep up.
💓 What About Heart Rate?
You might’ve heard the old advice to “keep your heart rate under 140 bpm” during pregnancy, but that’s outdated. The latest guidelines, including those from The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) and the WHO, now recommend using how you feel as a better guide. If you like tracking, heart rate monitors can be helpful, but there's no one-size-fits-all number. Your heart rate will naturally rise quicker in pregnancy due to increased blood volume and cardiac output. So instead of chasing a number, focus on breathing, perceived exertion, and whether you can still talk during exercise. This makes training more flexible, intuitive, and safer for your changing body.
🌡 2. Overheating: What You Need to Know
Your body's internal temperature regulation shifts during pregnancy. Since your body is already working harder to cool itself, overheating can happen more quickly than usual.
Overheating isn’t something to fear, but it’s something to be mindful of. When body temperature rises too high for too long, it can lead to dehydration, dizziness, and fatigue.
How to Manage Temperature Safely:
✔️ Stay hydrated before, during, and after workouts
✔️ Exercise in a cool, well-ventilated space
✔️ Choose breathable, moisture-wicking clothing
✔️ Avoid prolonged high-intensity exercise in hot or humid conditions
A good rule of thumb: If you feel overheated, lightheaded, or excessively sweaty, slow down, take breaks, and listen to your body.
Is Impact Dangerous in Pregnancy?
There’s a common fear around impact-based cardio in pregnancy—but it’s important to know that impact is not dangerous by default. Your baby is incredibly well protected, cushioned by the amniotic fluid and the uterus itself.
Think about real life: if you already have a toddler, chances are you’re picking them up, squatting down, climbing stairs, and moving constantly throughout the day. A bit of impact when done mindfully and safely is not something to fear.
That said, everybody is different.
Movements like squat jumps or running can feel great for some women especially those who were already active before pregnancy. These movements can feel energising, empowering, and even help with coordination and strength.
But for others, the added load of pregnancy might make impact feel uncomfortable, especially if you’re:
Feeling heaviness or symptoms in your pelvic floor
Experiencing breast tenderness
Noticing pulling or doming/coning in your belly
It’s not about whether it’s “safe or unsafe” it’s about how it feels for you.
How to Adjust Cardio Based on Your Pregnancy Stage
Some movements may feel great early on, but as your pregnancy progresses, higher-impact workouts might need to be adjusted. It’s not about avoiding movement, but about modifying it to match how you feel.
Here’s a quick swap guide for keeping cardio effective without excessive impact:
🚫 Burpees → ✅ Squat & Wall Push-Up
🚫 Squat Jumps → ✅ Squat to Heel Raise
🚫 Mountain Climbers → ✅ Elevated plank tricep taps
🚫 Jumping Jacks → ✅ Quick Side Toe Taps
🚫 High Knee Runs → ✅ High Knee Walk with Punches
Some people can continue high-impact moves safely, while others may prefer modifying. The key is listening to your body and checking in with how things feel.
Final Thoughts: Cardio is Encouraged and Not to Be Feared in Pregnancy
Yes, pregnant women can absolutely do cardio but the goal shifts from high-intensity workouts to a movement style that supports overall health, circulation, and endurance.
✔️ Use the talk test to check the intensity
✔️ Modify movements to protect your core and pelvic floor if needed
✔️ Listen to your body—some days you’ll feel great, other days you’ll need to slow down
✔️ Focus on movement that supports your energy, posture, and circulation
Cardio during pregnancy is not to stress your body. If you love moving your body, keep going just tune in, adapt when needed, and always work with what feels good.
Want pregnancy-safe cardio workouts you can do at home?
Join my pregnancy-friendly Pilates classes in Manly, Sydney, or book a 1:1 session (in-person or online) for personalised pregnancy-safe workouts!
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