Exercising during pregnancy: What you need to know

Pregnancy can be a powerful time to connect with your body — and staying active is one of the best ways to support your health and your baby’s too. Whether you’re already exercising regularly or thinking about becoming more active for the first time, the good news is this: movement in pregnancy is not only safe, it’s strongly recommended.

🧠 What the latest guidelines say

According to updated guidance from the Royal College of Obstetricians and Gynaecologists (RCOG) and the World Health Organization (WHO), pregnant women should aim for:

At least 150 minutes of moderate-intensity activity each week, spread across several days.

Moderate intensity means you’re slightly out of breath but still able to hold a conversation — think brisk walking, swimming, cycling on a stationary bike, or prenatal strength training.

This recommendation is for all women without medical contraindications — even if you weren’t previously active. It’s never too late to start moving in a way that feels good and supports your pregnancy.

💪 You can get stronger during pregnancy

One of the biggest myths is that pregnancy is a time to slow down or avoid strength work. But research shows that maintaining or even improving your strength and fitness during pregnancy can help reduce aches and pains, prepare you for labour, and speed up postpartum recovery.

Pregnancy-safe resistance training (bodyweight, resistance bands, or light weights) supports your changing posture and growing bump. Strong glutes, back, and core can help reduce pelvic girdle pain and support the pelvic floor.

✅ Benefits of staying active in pregnancy

• Reduces risk of gestational diabetes, high blood pressure, and excessive weight gain

• Improves mood, sleep, and energy levels

• Helps prepare your body for labour and birth

• Reduces risk of postnatal depression

• Aids quicker postpartum recovery

  
  

⚠️ What to avoid

While most forms of exercise are safe, there are some activities to avoid due to higher risk of falls or trauma:

• Contact sports like boxing or rugby

• High-impact sports where there’s a risk of being hit in the belly

• Bike riding on the road (stationary bikes are a safer alternative)

• Hot yoga or hot Pilates (risk of overheating)

Listen to your body — now is not the time to push through discomfort or exhaustion.

🚨 Warning signs to stop and seek advice

Exercise should feel challenging but comfortable. Stop and consult your midwife or physio if you experience:

• Vaginal leaking, especially of urine or unusual discharge

• Pelvic heaviness or dragging feeling (may indicate prolapse)

• Persistent pain, particularly in the pelvis or lower back

• Excessive “coning” or doming of your tummy during exercise

• Dizziness, chest pain, or breathlessness that doesn’t settle quickly

• Reduced baby movements after activity

Noticing some coning or leaking doesn’t mean you have to stop altogether — but it’s a sign to modify and possibly seek specialist support.

❤️ Starting from scratch?

If you’ve never been active, start slowly. Gentle walking, swimming, and prenatal Pilates or yoga are all brilliant ways to begin. Even 10-minute blocks of movement count, and they add up quickly.

Start with 10–15 minutes most days, and build from there.

🔁 Already exercising?

Fantastic — keep going! Most women can safely continue their usual routines with some tweaks. You may need to modify your intensity or positioning as pregnancy progresses (for example, reducing supine or prone positions after the first trimester), but you do not need to stop moving.

You’re not fragile. You're adaptable.

In summary

Pregnancy is a time to move smart, not stop. You can become fitter, stronger, and more resilient — while setting yourself up for a more comfortable pregnancy, an empowered birth, and a smoother recovery.

If in doubt, check in with a women's health physio or your midwife, but know that staying active is one of the best gifts you can give yourself and your baby.