Exercise During Pregnancy: What Is Safe at Every Stage

Exercise during pregnancy is not only safe for most women but actively beneficial. It reduces the risk of gestational diabetes, pre-eclampsia, excessive weight gain, and back pain. It supports mental health, improves sleep, and may even support an easier labour and faster recovery.

General guidelines

The NHS recommends 150 minutes of moderate-intensity exercise per week during pregnancy. This is the same recommendation as for non-pregnant adults. If you were active before pregnancy, you can generally continue your existing activities with modifications as your bump grows.

If you were not active before pregnancy, now is a great time to start with low-impact exercise like walking, swimming, or prenatal yoga.

What counts as moderate intensity

Exercise where you can hold a conversation but are breathing more heavily than usual. A brisk walk is the simplest example. Swimming, cycling on a stationary bike, prenatal yoga, pilates, and low-impact aerobics all qualify.

What to modify or avoid

**High impact activities** (running, aerobics, contact sports) can generally be continued in the first and second trimesters if comfortable, but impact should be reduced or eliminated in the third trimester.

**Lying flat on your back** from around 28 weeks should be avoided during exercise. The weight of the uterus can compress a major blood vessel and reduce blood flow. Modify exercises to a side-lying or inclined position.

**High altitude and overheating:** Avoid activity in very hot conditions or at altitude above 2500m. Core temperature elevation can be harmful to the baby.

**Contact sports and activities with fall risk:** Avoid from the second trimester when bump size increases fall risk and abdominal impact becomes dangerous.

Pelvic floor exercises

Start pelvic floor exercises as soon as you find out you are pregnant and continue throughout. They are the single most important thing you can do to reduce the risk of incontinence and pelvic organ prolapse postpartum.

Prenatal yoga and pilates

Both are excellent choices throughout pregnancy. Yoga specifically has good evidence for reducing labour pain perception and anxiety. Many studios offer dedicated prenatal classes that adapt poses for each trimester.

When to stop

Stop exercising and contact your midwife if you experience vaginal bleeding, unusual breathlessness, chest pain, severe headache, reduced foetal movement, or contractions.