Pregnancy Is Only 9 Months — Make Them Count

Nine months.

That might sound like a long time.

But when you're pregnant, those nine months can pass incredibly quickly.

Somewhere between the nausea, exhaustion, appointments, shopping lists, birth preparation and getting ready to welcome your baby, one thing can easily slip down the priority list:

You.

Your body.

Your strength.

Your movement.

Your wellbeing.

Yet pregnancy is one of the most important times to take care of your body — not because you need to “stay fit” or maintain a certain appearance, but because your body is doing something extraordinary.

It is growing a human being.

And it deserves support.

The First Trimester: Just Survive

For many women, the first trimester can feel like survival mode.

Nausea.Vomiting.Exhaustion.Food aversions.A complete lack of energy.

Sometimes even getting through the day feels like an achievement.

So exercise may be the last thing on your mind.

And that's okay.

The goal isn't to force yourself through a workout when your body is asking you to rest.

But if you are able to move, gentle movement can be incredibly valuable.

A walk.

Some mobility exercises.

Gentle strength work.

Breathing exercises.

Whatever feels manageable for you.

Research on exercise during pregnancy has found associations with improved physical fitness and wellbeing, and evidence suggests that physical activity can help reduce depressive symptoms and support mental health during pregnancy.

So the first trimester doesn't have to be about achieving anything.

It can simply be about staying connected to your body.

And for some women, gentle movement may also make pregnancy symptoms more manageable.

Most importantly, listen to your body. If you're experiencing significant nausea, vomiting, dizziness, bleeding, pain or another concerning symptom, speak with your maternity care provider.

The Second Trimester: Your Window of Opportunity

And then, almost suddenly, the fog begins to lift.

The nausea may ease.

Your appetite returns.

Your energy comes back.

You start feeling a little more like yourself again.

This is often when women think:

“I should probably start exercising again.”

And yes — if you have a healthy, uncomplicated pregnancy and have been cleared for exercise, this can be a wonderful time to establish or rebuild your routine.

But here's something important to remember:

The third trimester is coming.

The habits you build during your second trimester can help you continue moving when pregnancy becomes more physically demanding.

If movement becomes part of your everyday routine now, you're more likely to see it as a normal part of pregnancy rather than something you have to “find time for.”

Don't wait for motivation.

Build the habit.

Current WHO guidance recommends that pregnant women without contraindications engage in regular physical activity throughout pregnancy, including aerobic and muscle-strengthening activities. The guideline recommends at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits.

And importantly, if you're currently doing less than that, some movement is still better than none. The WHO specifically recommends starting with small amounts and gradually increasing duration, frequency and intensity when appropriate.

The Third Trimester: Don't Stop Moving

Then suddenly you're in the third trimester.

And everything feels different.

Your belly is bigger.

Your movements may become slower.

You might feel heavier.

Sleep can become more difficult.

And your attention naturally shifts towards the baby.

Suddenly there is so much to organise:

The clothes.

The nursery.

The pram.

The car seat.

The hospital bag.

The feeding supplies.

The breast pump.

The birth plan.

And before you know it, pregnancy is almost over.

This is often when exercise is the first thing to disappear.

But this is precisely when continuing to move can be so valuable.

Of course, your exercise routine may need to change.

You may need to reduce the intensity, modify exercises, take more breaks and listen much more carefully to your body.

But pregnancy doesn't automatically mean stopping.

For women without contraindications, the evidence supports continuing physical activity throughout pregnancy. Exercise has been associated with benefits including reduced risk of gestational diabetes and hypertensive disorders of pregnancy, as well as improved physical and mental wellbeing. Importantly, the WHO guidelines report no increase in stillbirth and no adverse effect on birthweight from recommended physical activity.

This doesn't mean that every woman should train the same way throughout pregnancy.

It means that movement can remain part of your pregnancy — adapted to you and your changing body.

Pregnancy → Birth → Postpartum

I often encourage women to think of pregnancy, birth and postpartum not as three separate chapters, but as one continuous journey.

The strength and movement habits you build during pregnancy can become part of the foundation you take into birth and beyond.

Your body has just spent nine months adapting to an enormous physical challenge.

Then you give birth.

And suddenly you're recovering while:

• sleeping in short stretches

• feeding your baby

• carrying your baby

• lifting your baby

• holding your baby

• pushing a pram

• bending over a changing table

• getting up and down constantly

  
  

Motherhood is physical.

Very physical.

And having a body that is supported, mobile and strong can be an important part of navigating this new chapter.

The research is particularly interesting when it comes to mental health.

A 2024 systematic review and meta-analysis found that higher levels of physical activity during pregnancy were consistently associated with better postpartum mental health outcomes, including fewer depressive and anxiety symptoms and improved wellbeing.

A separate 2022 systematic review and meta-analysis of 35 studies involving more than 5,000 women also found that physical activity was associated with reduced incidence and severity of depression during the perinatal period.

And the evidence doesn't stop at pregnancy. A 2024 systematic review of 35 studies involving 4,072 postpartum women found moderate-certainty evidence that exercise interventions reduced the severity of postpartum depressive symptoms and anxiety symptoms.

This doesn't mean exercise can prevent or treat postpartum depression on its own — postpartum mental health is complex and requires proper medical and psychological support when needed.

But it does mean that movement is an important part of the bigger picture of maternal wellbeing.

You Don't Need to Start Tomorrow

You don't need to wait until your next trimester.

You don't need to wait until your nausea disappears.

You don't need to wait until you have more energy.

You don't need to wait until Monday.

Wherever you are in your pregnancy, start from where you are now.

If you haven't exercised during pregnancy so far, that doesn't mean you've missed your chance.

If you're in your first trimester, start gently.

If you're in your second trimester, build your routine.

If you're in your third trimester, adapt and keep moving in ways that feel safe and appropriate for your body.

And if you're unsure what is appropriate for you, speak with your midwife, doctor or qualified prenatal exercise professional.

There is no perfect pregnancy workout.

There is no perfect routine.

There is only the movement that works for you, your body and your stage of pregnancy.

Make the 9 Months Count

Pregnancy is only nine months.

Nine months in which your body is changing faster than it ever has before.

Nine months in which you have an incredible opportunity to build strength, maintain movement, develop healthy habits and prepare yourself for one of the biggest physical transitions of your life.

So don't make exercise about getting your pre-pregnancy body back.

Make it about supporting the body that is carrying your baby right now.

Make it about feeling strong.

Make it about having energy.

Make it about your mental wellbeing.

Make it about preparing for birth.

And make it about giving your postpartum self a strong foundation.

Pregnancy → Birth → Postpartum.

One body.

One journey.

And nine precious months to make a difference.

Wherever you are in pregnancy, start now.

Move for yourself.

Move for your baby.

Move for the mother you are becoming.

Make the nine months count — in pregnancy, in birth and beyond.

The Research Behind This Article

The recommendations in this article are supported by cur

rent international guidance and systematic reviews, including:

World Health Organization (WHO), 2020 — Guidelines on Physical Activity and Sedentary BehaviourThe WHO recommends regular physical activity throughout pregnancy and postpartum for women without contraindications, including at least 150 minutes of moderate-intensity aerobic activity per week, alongside muscle-strengthening activities.

Jin et al., 2026 — Journal of Affective DisordersA systematic review and network meta-analysis of 24 randomised controlled trials found that prenatal exercise was effective in reducing prenatal depression and anxiety symptoms and supported prevention of postpartum mental health problems.

Prenatal Exercise and Its Effects on Postpartum Mental Health, 2024A systematic review found that higher physical activity during pregnancy was consistently associated with improved postpartum mental health, including reduced depressive symptoms, lower anxiety and improved wellbeing.

Impact of Physical Activity Intervention on Perinatal Depression, 2022A systematic review and meta-analysis of 35 studies involving 5,084 women found that physical activity was associated with reduced incidence and severity of depression during the perinatal period.

Impact of Postpartum Physical Activity on Maternal Depression and Anxiety, 2024A systematic review and meta-analysis of 35 studies involving 4,072 postpartum women found moderate-certainty evidence that exercise interventions reduced postpartum depressive and anxiety symptoms.

Physical Exercise During Pregnancy: A Systematic ReviewEvidence has associated exercise during pregnancy with improved cardiorespiratory fitness, reduced low-back pain and depressive symptoms, and better management of gestational weight gain, without evidence of increased preterm birth or reduced birthweight.

A Note on Safety

Every pregnancy is different. The recommendations above apply to women who have no medical or obstetric contraindication to physical activity. If you have pregnancy complications, significant symptoms, or have been advised to restrict activity, speak with your midwife, obstetrician or doctor before starting or changing an exercise programme.

This article is educational and is not a substitute for individual medical advice.