A 2023 meta-analysis in The British Journal of Sports Medicine found that exercise is 1.5x more effective than counselling or leading medications for treating depression and anxiety in some groups. And when it comes to women’s health specifically, there’s growing research supporting exercise as a non-invasive, low-cost tool to regulate hormonal changes across life stages.

If you’re pregnant and waking up with painful leg cramps, you’re not alone. Leg pain and cramps during pregnancy are extremely common — especially in the second and third trimesters — but they can start as early as the first trimester, too. Alongside leg discomfort, many women also experience foot cramps, often at night when you’re trying to get some much-needed rest.

While well-meaning, these phrases are often rooted in fear, not fact. And they can leave you feeling uncertain, even disconnected from your body at a time when you most need to trust it.

At Ponti Health, we’re here to challenge the outdated narrative that pregnancy equals pause. Instead, we invite you to reframe it: pregnancy is a time to train smarter, not less.

A gentle guide to functional strength, breath, and body trust

The word “core” gets thrown around a lot in fitness — and often, it brings to mind crunches, planks, or ‘tightening’ your tummy. But in pregnancy, your core is so much more than that.

It’s your centre of gravity. It’s your deep, stabilising muscles. It’s your breath, your posture, and your pelvic floor. And it’s one of the most important systems to support as your body transforms through pregnancy and postpartum.

In Part 1, we explored the beautiful benefits of movement during pregnancy — from hormone balance to smoother postpartum recovery. But just as important as knowing why to move is knowing how to move safely.

At Ponti Health, we want you to feel empowered, not uncertain, when it comes to exercising during pregnancy. So let’s talk about what’s normal, what’s not, and when to press pause and seek support.