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Safe Exercise During Pregnancy

Gentle activities that are generally recommended, and warning signs to stop.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

For most healthy pregnancies, regular, moderate activity is encouraged. It can improve sleep and mood, ease back pain and constipation, help you manage weight gain, lower the risk of gestational diabetes and keep you strong for labour and recovery. Check with your doctor or midwife before starting anything new, especially if you have a medical condition or a complicated pregnancy.

How much is enough?

Health organisations including the WHO and ACOG suggest that healthy pregnant women aim for about 150 minutes of moderate-intensity activity a week, for example 30 minutes on five days. You should be able to talk while you exercise but not sing. If you were not active before pregnancy, start gently with 10 to 15 minutes a few times a week and build up slowly. If you were already active, you can usually carry on, with some adjustments.

Activities that are generally recommended

• Walking, which is easy to fit in and gentle on the joints
• Swimming and water exercise, which support your weight and keep you cool
• Antenatal yoga or Pilates classes led by a teacher trained in pregnancy
• Stationary cycling
• Low-impact aerobics or dance classes designed for pregnancy
• Light to moderate strength training, using lighter weights and more repetitions
• Pelvic floor exercises, every day, to support your bladder and bowel

If you were a regular runner before pregnancy, many women continue with their doctor's agreement. Listen to your body, shorten your sessions and slow down as your bump grows.

Be careful with or avoid

• Contact sports such as football, rugby, boxing and martial arts
• Activities with a high risk of falling or being hit, including horse riding, skiing, climbing and gymnastics
• Scuba diving, which is not recommended in pregnancy
• Hot yoga, saunas and hot tubs, because overheating can be harmful, especially in the first trimester
• Exercising in very hot or humid weather, or when you are unwell
• Heavy lifting and holding your breath while straining
• Exercising at high altitude when you are not used to it. Ask your doctor before you go.
• Long periods lying flat on your back. Some guidance advises avoiding this after the first trimester. If you feel dizzy or unwell on your back, change position.

Changes in your body

• Your centre of gravity shifts as your bump grows, so balance gets harder. Avoid activities where a fall is likely.
• Hormones loosen your ligaments, so you can overstretch more easily. Go gently in stretches and avoid sudden twists or deep stretches.
• Your heart rate is higher and you may get breathless sooner, so go by how you feel rather than a target heart rate.
• Wear a supportive sports bra and supportive trainers.
• Warm up and cool down, drink water before, during and after, and eat enough to fuel your activity.
• Later in pregnancy, avoid exercises that strain the tummy muscles, such as sit-ups and crunches. See our guide to diastasis recti for more.

Sample week

• Monday: 30-minute brisk walk
• Tuesday: 30 minutes of antenatal yoga or Pilates
• Wednesday: swimming or water aerobics, 20 to 30 minutes
• Thursday: rest or a gentle stretch, plus pelvic floor exercises
• Friday: 20 to 30 minutes on a stationary bike or a light strength session
• Weekend: a longer, easy walk outdoors

This is only an example. Any movement is better than none, and rest days are important.

When to be extra careful

Your doctor may advise you to limit or avoid exercise if you have conditions such as pre-eclampsia, bleeding, placenta praevia, a weak cervix, severe anaemia, heart or lung disease, or a high risk of preterm labour, including with twins or more. Ask what is safe for you.

Stop and seek advice if you have

• Chest pain, or feeling dizzy, faint or very breathless
• A headache that does not go away
• Vaginal bleeding or leaking fluid
• Regular, painful contractions
• Calf pain, swelling or redness in one leg
• Weakness in your muscles that affects your balance
• Less movement from your baby than usual

If you are unsure whether a symptom is serious, call your doctor, midwife or maternity unit. Our guide to warning signs in pregnancy explains which symptoms need prompt care.

Where to check current advice

Recommendations differ slightly between countries, so check the latest advice from your own health service, such as the NHS and RCOG in the UK, the HSE in Ireland, ACOG in the US, the SOGC in Canada and RANZCOG in Australia.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.