Exercise During Pregnancy: What's Safe and How Much
For most people, exercise in pregnancy is safe and beneficial. The NHS recommends the same 150 minutes a week of moderate activity as for all adults, including muscle-strengthening exercises, but suggests not starting new vigorous activities and avoiding sports with a risk of falls or bumps to the bump.
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Key takeaways
- Aim for 150 minutes of moderate activity a week, including 2 muscle-strengthening sessions.
- It's usually fine to continue activities you already did; don't start new vigorous ones like running.
- Avoid contact sports, activities with a risk of falling, scuba diving and lying flat on your back for long in later pregnancy.
- If you can't manage 150 minutes, do what you can. Any activity is better than none.
On this page
Is exercise safe in pregnancy?
For most people, yes. The NHS states that exercise is safe for you and your baby in pregnancy. Start any new exercise gently, and it's usually fine to keep doing the activities you already do. If you have a known health condition or pregnancy complication, ask your midwife or doctor which activities are right for you.
Benefits
Staying active during pregnancy may help with:
- keeping fit and preparing your body for birth
- recovering after the birth
- reducing the risk of gestational diabetes and pre-eclampsia
- sleep, mood and mental health
The WHO also links physical activity in pregnancy and after birth to a lower risk of gestational high blood pressure, excessive weight gain, delivery complications and postnatal depression.
How much to do
The recommendation is the same as for all adults: 150 minutes (2½ hours) of moderate activity a week, including 2 sessions of muscle-strengthening exercise. Moderate means you can still talk but not sing.
You don't have to do it all at once. Short daily sessions count. If you can't do 150 minutes, do what you can.
Getting started
- If you're new to exercise, begin with about 10 minutes a day and build up gradually.
- Good choices include walking, swimming, aqua classes, pregnancy yoga and pilates.
- Muscle strengthening can be as simple as carrying shopping or children, or gym work you already did before pregnancy.
- Don't start a new vigorous activity, such as running, during pregnancy.
Exercising safely
Do:
- tell your trainer or instructor that you're pregnant
- drink water and keep cool
- stop if you feel uncomfortable, too hot or unwell
Avoid:
- sports with a risk of falls or bumps to your tummy, such as hockey, rugby or mountain biking
- exercising on an empty stomach, which could make you faint
- scuba diving
- in later pregnancy, lying flat on your back for more than a few minutes, which can make you dizzy
Later pregnancy
Listen to your body. As your bump grows, switch to more comfortable options, for example from running to brisk walking, or try swimming.
After the birth
Gentle walking and pelvic floor exercises can usually start soon after the birth. More intense exercise usually waits until after your 6 to 8-week postnatal check. Follow your midwife's or doctor's advice, especially after a caesarean.
Common questions
Can I keep running while pregnant?
If you already ran before pregnancy, it's usually fine to continue while you feel comfortable, adapting as your bump grows. The NHS advises against starting a new vigorous activity such as running during pregnancy. Check with your midwife.
Is swimming good in pregnancy?
Yes. The NHS notes that water can relieve pressure on muscles and joints, and many areas offer pregnancy aqua classes.
Sources
- Exercise in pregnancy (opens in a new tab) — NHS
- Physical activity — fact sheet (opens in a new tab) — World Health Organization
