Exercise in Pregnancy: Complete NHS Guide
Complete NHS guide to exercise in pregnancy. What's safe, what to avoid, and how much.
Staying active during pregnancy is genuinely good for you — it can improve sleep, mood, and energy levels, help manage weight gain, and may make labour and recovery a little easier. The NHS encourages pregnant women to keep moving throughout pregnancy, provided the pregnancy is uncomplicated and you listen to how your body responds.
How much exercise is recommended
The general guidance is to aim for around 150 minutes of moderate-intensity activity per week, spread across several days rather than done all at once. "Moderate" means you should be able to hold a conversation while exercising, but not sing — if you're too breathless to talk, it's time to ease off. If you were already active before pregnancy, you can usually continue at a similar or slightly reduced intensity. If you're new to exercise, start gently — a daily walk is a perfectly good starting point — and build up gradually.
Safe activities
- Walking and gentle hiking
- Swimming and aqua-natal classes (the water supports your growing bump and joints)
- Pregnancy-specific yoga and Pilates classes
- Stationary cycling
- Low-impact aerobics or pregnancy fitness classes
- Strength training with lighter weights and good form, particularly under guidance
Activities to approach with caution or avoid
- Contact sports where you risk being hit (such as football, hockey, or martial arts sparring)
- Activities with a high fall risk, such as horse riding, downhill skiing, or gymnastics
- Scuba diving, due to the risk of decompression sickness affecting the baby
- Hot yoga or hot Pilates, because overheating isn't advised in pregnancy
- Exercises lying flat on your back after around 16 weeks, as this can put pressure on a major blood vessel and reduce blood flow — many instructors will suggest a modified, propped-up position instead
- Exercise at high altitude (above roughly 2,500m) if you're not already acclimatised, due to reduced oxygen availability
Warning signs to stop and seek advice
Stop exercising and contact your midwife or GP if you experience any of the following during or after activity:
- Vaginal bleeding
- Dizziness, feeling faint, or a headache
- Chest pain or unusual shortness of breath
- Regular, painful contractions
- Reduced fetal movements
- Calf pain, swelling, or redness (possible signs of a blood clot)
Frequently Asked Questions
How much exercise is safe in the first trimester?
The same general target of around 150 minutes of moderate activity per week applies throughout pregnancy, including the first trimester. If nausea, fatigue, or dizziness are affecting you, it's fine to reduce intensity or duration — walking, swimming, and pregnancy yoga are all safe, gentle options to fall back on.
Can I keep running in early pregnancy?
If you were a regular runner before pregnancy, it's generally safe to continue at a comfortable pace in early pregnancy, adjusting intensity as your body tells you to. If you weren't a runner beforehand, pregnancy isn't the time to start — lower-impact activities like walking or swimming are better if you're building activity from scratch.
What exercises should I avoid after 16 weeks?
After around 16 weeks, avoid exercises that involve lying flat on your back for extended periods, as this can compress a major blood vessel and reduce blood flow to you and the baby. Many pregnancy exercise classes automatically modify these positions, so ask your instructor for alternatives if you're following a general (non-pregnancy-specific) programme.
This article is for informational purposes only and does not constitute medical advice.
Related articles: