Staying active in pregnancy

Walking to the shops, swimming or an adapted exercise class can all be part of staying active in pregnancy. Everyday activity counts, and NHS guidance says smaller amounts still help if the full weekly recommendation is not manageable.

Start with what you already do

If you already exercise, it is usually fine to continue, with adjustments as needed. If you are starting, build up gently. The NHS advises against beginning a new vigorous activity such as running during pregnancy. ACOG recommends discussing activity at early prenatal appointments, especially when deciding what to continue.

If you have a health condition, speak to your midwife or doctor about suitable activities before building your routine. Ask about the activity you actually want to do, including the parts that involve lifting, balancing or getting down onto the floor.

What moderate activity means

UK Chief Medical Officers recommend at least 150 minutes of moderate activity each week during pregnancy, with muscle strengthening twice per week. ACOG recommends at least 150 minutes of moderate-intensity aerobic activity weekly. You can spread activity across the week; it does not need to happen in a single session.

Moderate activity makes you warmer and increases your breathing and heart rate. A useful NHS guide is that you can talk, but cannot sing. If you cannot hold a conversation, slow down. If the weekly amount is out of reach, do what is manageable. A short walk still counts.

Activity may improve sleep and mood and reduce the risk of pregnancy-related conditions such as gestational diabetes and pre-eclampsia. Staying active offers possible benefits, though it cannot guarantee an outcome for your pregnancy. Your routine can change as comfort, energy and your care plan change.

Adapt the activity as pregnancy progresses

As your bump grows, a familiar activity may feel less comfortable. If you run, the NHS suggests you may prefer brisk walking later on. Swimming can relieve pressure on muscles and joints. ACOG also lists stationary cycling and modified yoga or Pilates among suitable options to discuss.

Advice has changed recently. The current NHS exercise page says to avoid activities involving lying flat on your back for more than a few minutes in later pregnancy. ACOG advises avoiding lying flat as much as possible. Tell your instructor you are pregnant and ask for a suitable alternative position.

Keep cool and drink water during activity. Stop if you feel uncomfortable, too hot or unwell. Avoid contact sports or activities where you could fall or be hit in the tummy, and do not scuba dive. ACOG also advises avoiding hot yoga and hot Pilates because of overheating.

Make room for pelvic floor exercises

NHS pregnancy guidance includes pelvic floor exercises in a daily routine. These work the muscles you can feel by imagining stopping yourself peeing and passing wind. The NHS recommends both short and longer squeezes, with relaxation between them. Keep breathing during the exercise rather than holding your breath.

Ask your midwife or doctor for help if you are unsure about the movement or have concerns while exercising. A useful question is, “Can someone check that I am squeezing and relaxing the right muscles?”

Stop and get help for warning signs

Call 999 now (UK) or 911 (US), or your local emergency number, for sudden chest pain that does not go away, or chest pain with breathlessness, sweating, sickness or light-headedness.

Call 999 now (UK) or 911 (US), or your local emergency number, if bleeding soaks a period pad soon after putting it on, or bleeding comes with severe tummy pain, shoulder pain or faintness.

Call 999 now in the UK, 911 in the US, or your local emergency number for severe difficulty breathing or collapse with loss of consciousness. These symptoms take priority over advice about adapting a workout. Do not try to finish the session before getting help.

Stop exercising and contact your maternity unit or midwife now in the UK, or your pregnancy care team in the US and elsewhere, for other warning signs: spotting or light bleeding, other chest pain, calf pain or swelling, painful regular contractions, or fluid leaking from the vagina. ACOG also lists dizziness, headache, muscle weakness and breathlessness before activity as reasons to stop and call.