Safe Exercise During Pregnancy

Many women are told to "take it easy" during pregnancy. For most healthy pregnancies, though, regular moderate exercise is safe and recommended. It can help with back pain, energy, mood, sleep and healthy weight gain, and may lower the risk of some pregnancy complications.

Always check with your doctor or midwife before starting or continuing an exercise programme in pregnancy, especially if you have any medical or pregnancy complications.

How much?

Many guidelines recommend about 150 minutes of moderate activity a week, for example 30 minutes on 5 days. "Moderate" means you can still talk but not sing.

If you weren't active before pregnancy, start gently, perhaps 10 to 15 minutes at a time, and build up.

Good choices

• Walking: easy to start and fit into daily life
• Swimming and water exercise: the water supports your weight
• Stationary cycling: low risk of falling
• Prenatal yoga or pilates: with an instructor who knows you're pregnant
• Light strength training: with lighter weights and good technique
• Pelvic floor exercises: daily, throughout pregnancy

Things to avoid

• Contact sports and activities with a risk of falling or being hit in the abdomen (horse riding, skiing, contact martial arts)
• Lying flat on your back for long periods after about 16 weeks, especially if it makes you feel dizzy or unwell
• Exercising in very hot or humid conditions; stay cool and hydrated
• Scuba diving
• Heavy lifting with breath-holding and straining

Pregnancy-related aches

Back pain and pelvic girdle pain (pain at the front or back of the pelvis) are common in pregnancy. Physiotherapy can help with exercises, advice on movement and sleeping positions, and sometimes a support belt.

Stop exercising and seek medical advice if you notice:

• Vaginal bleeding or fluid leaking
• Chest pain, or breathlessness before exercise
• Dizziness or feeling faint
• Headache
• Calf pain or swelling
• Regular painful contractions
• Reduced baby movements

Pelvic floor during pregnancy

Pelvic floor exercises during pregnancy can help reduce the risk of bladder leakage during and after pregnancy. See our guide to the pelvic floor.