Exercising during pregnancy: Safe guidelines and benefits

Exercising during pregnancy is safe for most women and brings a range of benefits for both you and your baby. Pregnant women are encouraged to complete around 150 minutes of moderate-intensity activity each week, ideally spread across most days. Strength training is also recommended at least twice weekly, alongside aerobic activity, to keep your body strong and prepared for the changes of pregnancy.

Regular exercise during pregnancy can:

• Reduce tiredness and fatigue
• Help manage healthy weight gain
• Relieve common aches and pains, such as back pain
• Lower the risk of gestational diabetes
• Reduce the chance of an unplanned caesarean birth

For your baby, being active can support:

• A healthy heart rate
• Brain maturity and development
• A healthy birth weight
• Immune system development, by helping to reduce the effects of maternal stress

If you’re new to exercise, every bit counts. Start small with light activity such as walking, swimming, chair-based movements, or exercises using a gym ball or resistance bands. Begin with 10–15 minutes, two or three times a week, then gradually increase to 20–30 minutes, three or four times weekly as your body adapts.

Importantly, there is no evidence that exercise causes harm during pregnancy. The key is to work within your own limits, rest when needed, and listen to your body.

Reference: Physical activity for pregnant women

Safe exercises during pregnancy

Many types of activity are safe during pregnancy, especially when adapted to your comfort and ability. Good options include:

• Walking
• Swimming or exercising in water
• Using resistance bands or a gym ball
• Prenatal yoga or Pilates
• Stationary cycling
• Bodyweight strength training (with modifications as needed)

A combination of strength and cardiovascular training is considered the most effective. The best approach is to choose exercises you enjoy and can maintain consistently.

Exercises to avoid when pregnant

While exercise is generally safe, some activities carry risks and should be avoided:

• Contact sports such as rugby, football, basketball, and martial arts
• Scuba diving or sky diving
• Sports with a high risk of falling, such as horse riding, gymnastics, and skiing
• Outdoor cycling later in pregnancy, as balance and centre of gravity shift
• Exercising at high altitude (above 6,000 feet)
• Exercising in extreme heat, such as hot yoga

From the second trimester, you should also avoid:

• Sports where equipment may hit your abdomen (e.g. tennis, squash)
• From around 16 weeks of pregnancy, avoid exercises that involve lying flat on your back for long periods, as this can affect blood flow. If there are no complications, short periods of around five minutes may still be safe but always check with your healthcare professional and stop if you feel unwell.  

When to stop exercising during pregnancy

Although exercise is generally safe, there are times when it’s important to stop and seek advice from a healthcare professional. Warning signs include unexpected vaginal bleeding, reduced baby movements, chest pain, severe headaches, dizziness, or sudden muscle weakness that affects your balance. You should also stop if you experience regular painful contractions, fluid leakage, or shortness of breath before exertion. Pain or swelling in your calves should be checked urgently, as this may signal a blood clot.

Listening to your body is key. If something feels wrong or unusual, it’s always better to pause and get checked.

Exercise tips for pregnant women

Staying active while pregnant requires some extra care. To exercise safely:

• Avoid overheating and stay well hydrated
• Work within your limits. You should be able to hold a conversation while exercising
• Wear a supportive sports bra and proper footwear
• Be mindful of your balance as your bump grows
• Stop if you feel tired, uncomfortable, or unwell
• If you were running before pregnancy, you can usually continue at a lower intensity, though it may feel uncomfortable later
• Avoid starting new competitive or high-risk sports during pregnancy
• Ask for guidance in the gym to ensure correct use of equipment
• Take care with movements involving rapid twists, turns, or sudden changes of direction, which may cause pain
• Stop any activity that produces pain, especially in the back or pelvis  

The FITT principle for pregnancy exercise

The FITT principle is a useful way to plan your workouts during pregnancy, ensuring they remain safe and effective.

Frequency (F): Aim to be active on most days of the week, including two sessions of strength training. Your routine may change depending on how you feel — for example, nausea or fatigue in the first trimester might limit activity, while later in pregnancy you may naturally reduce intensity.

Intensity (I): Focus on exercising at a moderate level. This means your heart rate will rise and you’ll feel warmer, but you should still be able to hold a conversation without becoming breathless. Many women find the “talk test” the easiest way to judge this.

Time (T): Try to build up to 150 minutes of activity each week, ideally in bouts of at least 10 minutes. Shorter sessions are fine at the beginning and can be increased gradually as your body adapts.

Type (T): A balanced programme is best, mixing aerobic exercise such as walking or swimming with strength training and activities that support balance and stability.

Staying active safely during pregnancy

Every pregnancy is unique, and exercise should always be adapted to your personal health, fitness levels, and medical guidance. Staying active during pregnancy can make a real difference for your wellbeing and your baby’s development. The most important thing is to listen to your body, find activities you enjoy, and move in a way that feels safe and sustainable.

If you have any concerns about exercising during pregnancy, or if you’re unsure what activities are safe for you, speak to your midwife or GP for personalised advice and support. 

We can help

If you are looking for obstetrics related physiotherapy (antenatal or postnatal care) please call our customers services helpline (0330 678 0850) for a remote initial assessment with one of our specialist trained therapists. They will assess your symptoms virtually and ensure you continue your treatment with the most appropriate therapist for your needs.

Please note we cannot support the following conditions:

• Caesarean section – scar site management advice
• Sexual Dysfunction – vaginismus/dyspareunia
• Transgender care
• Perineal tears