Health

Exercise during pregnancy: what is safe and what to avoid

For most healthy people with an uncomplicated pregnancy, regular exercise is safe and beneficial. A common goal is at least 150 minutes of moderate aerobic activity each week, adapted to fitness and medical advice. Choose low-risk activities, stay cool and hydrated, and avoid sports with a high risk of falling, collision or abdominal injury.

Pregnant woman doing a gentle supported exercise in a light studio

Written by HelloMommy editorial teamUpdated August 27, 20262 min read

Benefits and weekly goal

Exercise can support fitness, mood, sleep and healthy weight gain, and may reduce back pain, constipation and the risk of gestational diabetes. If your clinician agrees, aim for 150 minutes of moderate activity weekly. At moderate intensity you can talk but not sing.

Safe activities

Walking, swimming, water exercise, a stationary bike, modified prenatal yoga or Pilates and suitable strength training are common options. Beginners can start with five to ten minutes and build gradually; experienced athletes often need individual modifications.

What to avoid

Avoid contact sports, activities with a high fall risk, scuba diving, skydiving and hot yoga or hot Pilates. Avoid overheating and prolonged flat-on-the-back exercise later in pregnancy. High-altitude activity may need specialist advice.

Exercise safely

Warm up, use supportive footwear, drink before, during and after activity, and reduce intensity in heat or humidity. Pregnancy changes balance and joint stability, so favour controlled movement over jerky, bouncing or high-impact actions.

When exercise needs individual advice

Ask before starting or continuing if you have bleeding, placenta or cervical problems, significant heart or lung disease, severe anaemia, pre-eclampsia, ruptured membranes, risk of preterm birth or another complication. Restrictions should be personalised.

Frequently asked questions

Can I start exercising while pregnant?

Usually yes in an uncomplicated pregnancy. Start slowly and discuss your plan at an early prenatal visit, especially if you were inactive or have medical concerns.

Can I run during pregnancy?

Experienced runners may often continue with modifications and clinician approval. Stop for warning symptoms and adapt for balance, heat and comfort.

Are abdominal exercises safe?

Many core exercises can be modified, but prolonged flat-on-the-back positions later in pregnancy and movements causing pain or abdominal doming need adjustment.

Sources

This article is for general information only and is not medical advice. Always talk to your doctor or midwife about your own pregnancy.