Exercise during pregnancy: what is safe and how much
Moving well is one of the kindest things you can do for yourself right now. Here is how to do it safely.
Updated October 13, 2026 · sources checked October 13, 2026
In short
If your pregnancy is uncomplicated, ACOG and the NHS recommend at least 150 minutes of moderate activity a week, such as brisk walking, swimming or prenatal yoga, plus muscle strengthening. Moderate means you can talk but not sing. Avoid contact sports, activities with a risk of falling, hot yoga and scuba diving, and stop if you notice bleeding, dizziness, chest pain or fluid leaking.
Why moving helps
ACOG lists the benefits of regular exercise during pregnancy:
- Reduces back pain.
- Eases constipation.
- May decrease the risk of gestational diabetes, pre-eclampsia and caesarean birth.
- Promotes healthy weight gain.
- Improves overall fitness and strengthens the heart and blood vessels.
- Helps you lose the baby weight after birth.
ACOG adds that, if you are healthy and your pregnancy is normal, physical activity does not increase the risk of miscarriage, low birth weight or early delivery. The 2019 Canadian guideline, built on a systematic review of the evidence, concluded that the benefits of prenatal physical activity are moderate and that no harms were identified.
How much: the 150-minute target
| Guideline | Recommendation |
|---|---|
| ACOG | At least 150 minutes of moderate-intensity aerobic activity a week, for example 30 minutes on 5 days, or 10-minute blocks through the day |
| NHS | 150 minutes of moderate activity a week, including muscle strengthening, the same as for all adults |
| Both | Moderate intensity: you can talk normally but you cannot sing |
New to exercise? ACOG suggests starting with 5 minutes a day and adding 5 minutes each week. The NHS reminds you that any activity is better than none.
What to choose, and what to skip
| Good choices | Why | Avoid | Why |
|---|---|---|---|
| Brisk walking | Total body workout, easy on joints | Contact sports: boxing, ice hockey, football, basketball | Risk of being hit in the abdomen |
| Swimming and water workouts | Water supports your weight | Skiing, horse riding, gymnastics, off-road cycling, surfing | Risk of falling |
| Stationary cycling | No balance needed | Hot yoga or hot Pilates | Overheating |
| Modified yoga and Pilates | Flexibility, breathing, stress relief | Scuba diving | Unsafe for your baby (NHS, ACOG) |
| Strength training you already do | Counts as muscle strengthening (NHS) | Long periods lying flat on your back | Can lower blood pressure briefly |
Source: ACOG and NHS. ACOG prefers a stationary bike to a standard bicycle because of the risk of falling, and the NHS counts gym strength training if you already do it.
Your body is changing: adjust as you go
ACOG explains why some things feel different:
- Joints: pregnancy hormones relax the ligaments, so avoid jerky, bouncy or high-impact moves.
- Balance: the bump shifts your centre of gravity, so you are more likely to fall.
- Heat: avoid overheating, especially in the first trimester. Drink water, wear loose clothing and skip very hot or humid days outside.
- Support: wear a supportive sports bra. Later on, a belly support belt may reduce discomfort while walking or running: see our maternity belt guide.
A simple week, if your pregnancy is uncomplicated
| Day | Activity | Time |
|---|---|---|
| Monday | Brisk walk | 30 min |
| Tuesday | Prenatal yoga class | 30 to 45 min |
| Wednesday | Swim or aqua class | 30 min |
| Thursday | Rest, or a gentle walk | |
| Friday | Brisk walk plus light strength work | 30 min |
| Saturday | Walk with your partner or a friend | 30 min |
| Sunday | Rest |
That adds up to more than 150 minutes. Adapt it to how you feel each day, and to your provider's advice.
Is this normal? When to stop and call
Being a little out of breath, warm and pleasantly tired after exercise is normal. ACOG lists these signs to stop exercising and call your OB-GYN or midwife:
- Bleeding from the vagina.
- Feeling dizzy or faint.
- Shortness of breath before starting exercise.
- Chest pain.
- Headache.
- Muscle weakness.
- Calf pain or swelling.
- Regular, painful contractions.
- Fluid gushing or leaking from the vagina.
Chest pain, severe breathlessness or heavy bleeding are emergencies: call 911 in the US or 999 in the UK.
Go further
Yoga is one of the most popular ways to stay active: see our guide to prenatal yoga. If your back is aching, our page on back pain and sciatica has moves and posture tips.
Questions parents ask
Can I start exercising if I was not active before pregnancy?
Yes. ACOG suggests starting with as little as 5 minutes a day and adding 5 minutes each week until you reach 30 minutes a day. Tell your midwife or OB-GYN before you begin.
Can I keep running while pregnant?
ACOG says experienced runners, joggers and racquet-sports players may be able to keep going, after discussing it with their ob-gyn. It also notes that a belly support belt may reduce discomfort while walking or running later in pregnancy. Discuss it with your provider.
Is it safe to lie on my back to exercise?
The NHS advises avoiding exercises that involve lying flat on your back for more than a few minutes in later pregnancy, because it can make you feel dizzy. Switch to side-lying, seated or standing versions.
Are there reasons not to exercise in pregnancy?
ACOG's advice to exercise applies if you are healthy and your pregnancy is normal. If you have a medical condition or a pregnancy complication, ask your OB-GYN or midwife what is right for you before you start.
Sources
- ACOG — Exercise During Pregnancy checked October 13, 2026
- NHS — Exercise in pregnancy checked October 13, 2026
- Mottola MF et al. (2018), British Journal of Sports Medicine — 2019 Canadian guideline for physical activity throughout pregnancy (PMID 30337460) checked October 13, 2026
Mamavela explains; it does not replace your midwife, doctor or pediatrician, who know your situation. If something worries you, call them. In an emergency, call 911 (US), 999 (UK) or 112.