Exercise in pregnancy: how much, what’s safe and what to avoid

Moving your body in pregnancy is good for you, and you don’t need to be sporty to do it. Here’s what the NHS recommends, which activities suit most people, and what to leave until after the birth.

How much should I do?

The NHS says to aim for 150 minutes (2 and a half hours) of moderate-intensity activity a week, including some muscle-strengthening exercise. That is the same advice given to all adults. You can split it up into shorter sessions, and if you’re new to exercise the NHS suggests starting with about 10 minutes a day and building up gradually.

‘Moderate’ means you can talk but not sing. If you can’t hold a conversation, ease off.

Good choices for most people

Walking. Counts towards your weekly total, and if you have kept fit by running, you may find brisk walking more comfortable as your bump grows.
Swimming. The NHS says the water can relieve pressure on your muscles and joints. Some areas offer pregnancy classes in water.
Yoga. The NHS lists it as a muscle-strengthening option.
Everyday strength. Carrying shopping or children counts as muscle strengthening, as does gym strength training if you already do it.

Classes, pilates and the gym

The NHS page doesn’t name pilates or other specific classes, but its advice applies to them: tell the instructor or trainer you’re pregnant, drink water, and dress to stay cool. Look for classes made for pregnancy where you can, and stop if something doesn’t feel right.

What to avoid

Starting a new vigorous activity, such as running, if you didn’t do it before you were pregnant.
Sports with a risk of falling or being hit in the tummy, such as hockey, rugby and mountain biking.
Scuba diving, which the NHS says may be unsafe for your baby.
Exercising on an empty stomach, which could make you faint.
Lying flat on your back for more than a few minutes in later pregnancy, because it can make you dizzy and isn’t good for your baby. See sleeping position in pregnancy.

When to stop

The NHS says it’s usually fine to keep doing activities you already do. It also says to stop if you feel uncomfortable, too hot or unwell. If you have bleeding, get urgent advice (see spotting in early pregnancy). If your baby’s movements slow down or change, call your midwife or maternity unit straight away. If you have a health condition, speak to your midwife about which activities suit you.

Questions people ask

Is it safe to exercise in the first trimester?

For most people, yes. The NHS recommends staying active throughout pregnancy. If you’re very tired or sick, shorter, gentler sessions are fine.

Can I carry on running?

The NHS says it’s usually fine to keep doing activities you already do, but not to start something vigorous that is new. If you have kept fit by running, you may find brisk walking more comfortable as your bump grows.

Can I do pilates or a gym class?

Many people do. Tell the instructor you’re pregnant, keep to a pace where you can talk, and stop if you feel unwell.

Can I lift weights?

The NHS lists gym strength training as a muscle-strengthening option if you already do it. Check with your midwife about how heavy to go.