How to Exercise Safely During Pregnancy: Warning Signs to Watch For [Part 2]

-By Aleea Newton, Proform Physiotherapy (9th September 2025)

Moving with confidence, clarity, and care

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.

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First, Trust Your Body

Pregnancy is a masterclass in learning to listen to your body. Some days it whispers, other days it yells — and every sensation has a story. Gentle fatigue? Normal. Feeling short of breath because you’re carrying more? Also normal. But some signs are worth tuning into more carefully.

Red Flags to Watch For

If you experience any of the following during or after exercise, it’s time to stop and seek professional advice:

• Chest pain

• Dizziness or faintness that doesn’t resolve with rest

• Vaginal bleeding or persistent loss of fluid

• Regular painful contractions

• Severe headaches or blurred vision

• Shortness of breath before exertion

These symptoms may indicate your body is under too much stress or that a medical complication is developing. They don’t always mean something is wrong — but they’re not to be ignored.

Know Your Boundaries

There are also absolute contraindications where exercise isn’t recommended unless cleared by a healthcare team. These include:

• Incompetent cervix

• Placenta previa after 26 weeks

• Ruptured membranes or preterm labour risk

• Persistent second/third trimester bleeding

• Severe anaemia or poorly controlled diabetes

• Multiple pregnancies (triplets or more)

• Intrauterine growth restriction (IUGR)

If you’re unsure whether any of these apply to you — or if you’ve been told to “just rest” but aren’t clear on what that means — we’re here to help.

Moving Forward with Confidence

Safe movement during pregnancy isn’t about rigid rules. It’s about creating a container that helps you feel supported, informed, and at ease. Our team at Ponti Health can guide you in tailoring movement to your stage, symptoms, and energy — while holding space for the emotional changes that come with it all.

You deserve movement that honours both safety and joy.

Let’s create a plan that holds both.

If you missed Part 1 of this series, you can read it [here]. And if you’re feeling unsure about how to move safely, book in with our physios — we’d love to support you.