Physical activity

PRECONCEPTION HEALTH

Physical Activity

Key things to know

Being physically active before the baby bump:

Reduces your risk of diabetes in pregnancy (Gestational Diabetes Mellitus, or GDM)
Improves mental wellbeing and reduces stress
Promotes a healthy weight
Reduces risk of complications during pregnancy
Supports fertility and healthy ovulation

Before the baby bump describes the time before you are pregnant, when you might be thinking about having a baby, or starting to try for one. It is called preconception.

Being physically active before the baby bump improves your blood pressure, boosts your energy levels and can improve your sleep. Starting regular activity before the baby bump can reduce your risk of Gestational Diabetes Mellitus (GDM) in pregnancy. It can also make it easier to stay active once pregnant. Any activity that raises your heart rate, makes you breathe faster or challenges your muscles can help support mental health and wellbeing, reduce stress and help maintain a healthy weight.

Before the baby bump aim for 150 minutes of moderate activity each week. That’s just 30 minutes on most days. This could include activities like brisk walking, stationary cycling, swimming, or dancing.

Doing muscle-strengthening activities at least twice a week helps boost your overall health and prepares your body for a healthy pregnancy.

If you have a complex medical history, a history of adverse pregnancy outcomes, or you have concerns about physical activity, visit your GP to discuss what level of activity is right for you.

Myth busting

'Only women need to exercise to improve fertility.'

'I don’t need to exercise because I’m already a healthy weight.'

'Exercise doesn’t work for me to lose weight, so there’s no benefit.'

'Exercise could harm my baby if I get pregnant.'

Facts

Moving your body helps support your mind. It’s a win-win for your mental and physical health.
Physical activity benefits everybody. Just 30 minutes each day can improve sperm and egg quality. It can also improve menstrual regularity, especially for women with Polycystic Ovarian Syndrome (PCOS)_.
Women who are physically active before pregnancy have lower rates of gestational diabetes and hypertension.
Exercise and physical activity can be fun! It gives you a chance to unwind and connect with family or friends in a fun social setting.

Less stress

Physical activity is a good way to reduce stress and improve mental wellbeing. Stress can impact our health and day-to-day life. While stress won’t disappear with activity, it can help to improve your mood.

A quick baby bump

Women who do regular, moderate physical activity can help you to fall pregnant quicker than those who do not exercise regularly. Just 30 minutes of extra movement per day can improve menstrual regularity and ovulation within weeks.

Stay strong

Pregnancy places extra demands on the body. Research shows labour is shorter for women who stay active, so building movement habits before the baby bump is key. Preparing your body now helps it do incredible things later.

Baby benefits

Staying active will benefit your future child’s long-term health. Women who are active are more likely to have children who are active too.

Work as a team

Supporting each other to build healthy habits before the baby bump sets you up for a stronger, healthier pregnancy. Walking, swimming, cycling, or even heading to the gym together can boost fitness while helping you connect as a couple, with friends, or with family. 

You don’t need to train like an athlete. Walking, swimming, dancing or gardening all count. 

Resources

Fit Bits – Habit stacking to effortlessly include more physical activity in your routine
20 fun ways to include 30 minutes of physical activity today – Not sure where to start? Check out these ideas to get you started before the bump!
Workouts from Health and Wellbeing Queensland – check out some free online workouts to kick start your physical activity journey before the bump.
Exercises – Prefer to make your own workout? Use our exercises to choose your own adventure!
Exercises to improve balance
Find out more about exercising once pregnant
Active pregnancy
Pre-pregnancy Counselling
Queensland Health
Preconception health for women

Support services

10,000 Steps. A free, evidence-based initiative to get Australian adults moving.
My Health For Life. No hard training or diets. Use My Health For life to make healthy habits you can live with. Free for all Queenslanders.

References

Kruszewski A, Przybysz P, Kacperczyk-Bartnik J, Dobrowolska-Redo A, Romejko-Wolniewicz E. Physical Activity during Preconception Impacts Some Maternal Outcomes-A Cross-Sectional Study on a Population of Polish Women. Int J Environ Res Public Health. 2023 Feb 17;20(4):3581. doi: 10.3390/ijerph20043581. PMID: 36834275; PMCID: PMC9962747.

Brown WJ, Hayman M, Haakstad LAH, Mielke GI et al. Evidence-based physical activity guidelines for pregnant women. Report for the Australian Government Department of Health, March 2020. Canberra: Australian Government Department of Health.

Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2024). Pre-Pregnancy Counselling Clinical Guideline. https://ranzcog.edu.au/wp-content/uploads/Pre-Pregnancy-Counselling.pdf

Sermondade, N., Faure, C., Fezeu, L., Lévy, R., Czernichow, S. (2012). Obesity and increased risk for oligozoospermia and azoospermia. Archives of Internal Medicine, 172(5), 440–442. https://doi.org/10.1001/archinternmed.2011.1382

Queensland Health (2020, May 13). Pre-conception. https://www.health.qld.gov.au/clinical-practice/guidelines-procedures/clinical-staff/maternity/nutrition/lifestyle/pre-conception

Wise, L. A., Rothman, K. J., Mikkelsen, E. M., Toft Sorensen, H., Riis, A. H., & Hatch, E. E. (2012). A prospective cohort study of physical activity and time to pregnancy. Fertility and Sterility, 97(5), 1136–1142. https://doi.org/10.1016/j.fertnstert.2012.02.025

Barbouni, K., Jotautis, V., Metallinou, D., Diamanti, A., Orovou, E., Liepinaitienė, A., Nikolaidis, P., Karampas, G., & Sarantaki, A. (2025). When Weight Matters: How Obesity Impacts Reproductive Health and Pregnancy – A Systematic Review. Current Obesity Reports 14(37). https://doi.org/10.1007/s13679-025-00629-9

Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J, Gray, C. E., Garcia, A. J., Barrowman, N., Adamo, K. B., Duggan, M., Barakat, R., Chilibeck, P., Fleming, K., Forte, M., Korolnek, J., Nagpal, T., Slater, L. G., Stirling, D., Zehr, L. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339–1346. https://doi.org/10.1136/bjsports-2018-100056

Mussawar, M., Balsom, A. A., Totosy de Zepetnek, J. O., & Gordon, J. L. (2023). The effect of physical activity on fertility: A mini-review. F&S reports, 4(2), 150–158. https://doi.org/10.1016/j.xfre.2023.04.005

LJ, Redman LM. The Role of Physical Activity in Preconception, Pregnancy and Postpartum Health. Semin Reprod Med. 2016 Mar;34(2):e28-37. doi: 10.1055/s-0036-1583530. Epub 2016 May 11. PMID: 27169984; PMCID: PMC6986386.

Australian Bureau of Statistics. (2022). National Health Survey. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey/2022

Australian Institute of Health and Welfare. (2024). Physical activity. Retrieved from https://www.aihw.gov.au/reports/physical-activity/physical-activity