Exercises to Avoid in Pregnancy

Staying active during pregnancy is genuinely beneficial — it can help with energy levels, mood, sleep, and preparing your body for labour. The NHS recommends aiming for at least 150 minutes of moderate activity per week during pregnancy. But certain types of exercise carry real risks, and it's important to know which ones to step back from and why.

Exercises to Avoid

Rugby, football, basketball, martial arts, boxing, and similar contact sports carry a risk of blows to the abdomen. As your pregnancy progresses and your bump grows, the risk of injury to you or your baby from impact increases significantly. These sports are best avoided throughout pregnancy.

Scuba diving

Scuba diving is not safe during pregnancy. The pressure changes can cause decompression sickness (the bends), and the nitrogen bubbles this produces could cross the placenta and cause serious harm to your baby. There is no safe depth threshold — scuba diving should be stopped completely when you are pregnant.

Hot yoga and hot tubs

Exercising in very hot conditions — including hot yoga (Bikram yoga), hot Pilates, saunas, and hot tubs — can raise your core body temperature to levels that may be harmful, particularly in the first trimester when the baby's neural tube is forming. Overheating during pregnancy is associated with an increased risk of neural tube defects and other complications. Stick to classes held at normal room temperature.

Exercising on your back after 16 weeks

From around 16–20 weeks, lying flat on your back for extended periods can cause the weight of your uterus to press on the vena cava (the large vein that returns blood to your heart), potentially reducing blood flow to both you and your baby. This can cause dizziness, nausea, and reduced oxygen delivery. Modify exercises so you are propped up at an angle, on your side, or in an upright position.

High-impact activities with a fall risk

Skiing, snowboarding, horse riding, gymnastics, ice skating, and cycling on uneven terrain all carry a risk of falls. A fall that might be minor before pregnancy can be much more serious when you have a bump, and your centre of gravity changes as your pregnancy progresses, making balance harder. Consider lower-risk alternatives.

Heavy weightlifting beyond your normal capacity

It's generally fine to continue strength training during pregnancy at a level you're accustomed to, but this isn't the time to push for new personal bests or to dramatically increase load. Heavy lifting can place excessive strain on joints (which are already more relaxed due to the hormone relaxin), and breath-holding during maximum lifts (the Valsalva manoeuvre) can temporarily increase abdominal pressure.

Altitude training above 2,500 metres

Exercising at high altitude reduces the oxygen available to you and your baby. If you already live at altitude, your body is adapted, but travelling to high altitude specifically to train is not recommended during pregnancy.

Safe Alternatives

• Walking — free, adaptable, and effective throughout all three trimesters
• Swimming and aqua aerobics — gentle on joints, cooling, and brilliant for later pregnancy when weight-bearing exercise feels harder
• Pregnancy yoga — builds strength and flexibility, often includes breathing techniques useful for labour
• Pregnancy Pilates — excellent for core and pelvic floor strength
• Stationary cycling — removes the fall risk of outdoor cycling while keeping the cardiovascular benefit
• Low-impact aerobics and dance — many leisure centres offer pregnancy-specific classes

The key principle is that you should be able to hold a conversation while exercising (the 'talk test'). If you're too breathless to speak, ease off the intensity.

Signs to Stop and Seek Help

Stop exercising immediately and contact your midwife, GP, or call 111 if you experience:

• Chest pain or palpitations
• Severe shortness of breath
• Vaginal bleeding
• Painful contractions or significant cramping
• Sudden severe headache or visual disturbance
• Reduced fetal movements (later in pregnancy)
• Dizziness or feeling faint

Frequently Asked Questions

If you were doing HIIT regularly before pregnancy, you can often continue at a reduced intensity — the key is not to overheat and to avoid high-impact moves that jar the joints or put you at risk of falling. Keep intensity moderate (you should still be able to talk), take longer rests, and stay well hydrated. If you are new to exercise, pregnancy is not the time to start HIIT — begin with lower-impact activities instead. Always check with your midwife if you're unsure.

Is it safe to run during pregnancy?

Running is generally safe if you were running before pregnancy and your pregnancy is uncomplicated. Many people run comfortably into the second trimester. As your bump grows you may find it uncomfortable, and your pelvic floor and joints need extra support (a good supportive bra and possibly a pelvic support belt can help). Listen to your body, and transition to walking or swimming if running stops feeling comfortable.

Do I need to do anything special for my pelvic floor during pregnancy?

Yes. Pelvic floor exercises (Kegel exercises) are recommended throughout pregnancy and after birth. A strong pelvic floor helps support your growing uterus and can help with recovery after birth. Your midwife can show you how to do them correctly.

For personalised guidance on exercise during your pregnancy, speak to your midwife or GP — especially if you have any complications or are new to exercise.

Related articles:

• Pregnancy Symptoms