Exercise in pregnancy: what's safe, how much, and what to avoid
If your pregnancy is healthy, aim for at least 150 minutes of moderate activity a week, such as 30 minutes on 5 days, plus muscle-strengthening twice a week. Walking, swimming, a stationary bike, pregnancy yoga and Pilates are all good choices. You should be able to talk while exercising. Avoid contact sports, activities with a risk of falling, scuba diving, overheating and lying flat on your back for long after 16 weeks.
Key facts
| Target | 150 minutes of moderate activity a week |
|---|---|
| Talk test | You can talk, but not sing |
| Pelvic floor | Exercises every day |
| Avoid | Contact sports, scuba diving, hot yoga |
| Stop and call | Bleeding, fluid, chest pain, dizziness, regular contractions |
Why move?
Regular activity in pregnancy lowers the risk of gestational diabetes and gaining too much weight, eases backache and constipation, and improves sleep and mood. It also helps you recover after birth.
How much?
If you weren't active before, start with 10 to 15 minutes a day and build up. If you were, you can usually carry on with adjustments.
The best activities
- Walking: free, easy, and works at any stage.
- Swimming and aqua aerobics: water supports your bump and keeps you cool.
- Stationary cycling: no risk of falling.
- Pregnancy yoga and Pilates: strength, flexibility and breathing for labour.
- Light weights and resistance bands for strength twice a week.
Pelvic floor exercises
Squeeze the muscles you'd use to stop a wee and hold in wind. Hold for up to 10 seconds, then relax. Do 10 of these, plus 10 quick squeezes, 3 times a day. They help prevent leaks during and after pregnancy.
Staying safe in the heat
In the Gulf and South Asian summer, exercise early in the morning, in the evening or indoors. Drink water before, during and after, and stop if you feel hot or dizzy.
What to avoid
- Contact sports and sports with a risk of falls or blows: football, boxing, horse riding, skiing
- Scuba diving
- Hot yoga and exercising in high heat
- Lying flat on your back for long periods after 16 weeks
- Exercising at altitude over 2,500 m if you're not used to it
Check with your doctor first if you have
Placenta praevia after 26 weeks, a risk of early labour, pre-eclampsia, severe anaemia, or heart or lung disease.
Stop and get help if you notice
Vaginal bleeding, fluid leaking, chest pain, severe breathlessness, dizziness or fainting, calf pain or swelling, or regular painful contractions.
Frequently asked questions
Can I start running in pregnancy?
Is it safe to do sit-ups?
Can exercise cause miscarriage?
Sources
- WHO: Guidelines on physical activity and sedentary behaviour (2020)
- ACOG Committee Opinion 804: Physical activity and exercise during pregnancy
- UK Chief Medical Officers: Physical activity for pregnant women
General information, not medical advice. Medical disclaimer · How we review content
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