For most people, staying active in pregnancy is safe and good for both you and your baby. It can help with back pain, sleep, mood and a healthy weight gain, and may lower the chance of gestational diabetes.
How much exercise?
ACOG recommends at least 150 minutes of moderate activity a week, such as 30 minutes on 5 days. Moderate means you can still talk, but not sing. If you were active before pregnancy, you can usually continue with some changes. If you were not, start slowly.
Good choices
- Walking
- Swimming and water aerobics
- Stationary cycling
- Low-impact aerobics
- Pregnancy yoga and Pilates
- Light strength training with good form
What to avoid
- Contact sports and activities with a high risk of falls, such as horse riding, skiing or gymnastics
- Scuba diving
- Hot yoga or exercising in very hot conditions
- Lying flat on your back for long periods after the first trimester
- Exercising at high altitude if you are not used to it
Stop and get advice if you have
- Bleeding from the vagina or fluid leaking
- Chest pain, dizziness or feeling faint
- Shortness of breath before you start exercising
- Regular painful contractions
- Pain or swelling in your calf
- Headache or muscle weakness
Some conditions, such as certain heart or lung problems, placenta previa after 26 weeks or a risk of preterm labour, mean exercise should be limited. Always check with your doctor or midwife.
Keep your weight gain on track with our Pregnancy Weight Gain Calculator.