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The Nurtured Being

Exercise During Pregnancy

Is exercise recommended in pregnancy?

For uncomplicated pregnancies, national guidelines suggest aiming for around 150 minutes of activity per week. This can be broken down in a way that works best — for example, 20–30 minutes a day or three 30+ minute sessions a week.

​

The right amount of exercise varies from person to person. It depends on pre-pregnancy activity levels and any health conditions.

​

  • New to exercise? Start gently and build up gradually.

  • Already active? It’s usually safe to continue, as long as it feels comfortable.

 

Top tip: Listen to your body. Slow down or switch to something gentler if any discomfort arises.

“‘Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during and after pregnancy."

— ACOG, Committee Opinion No. 650, December 2015

physical-activity-for-pregnant-women

What types of exercise are safe during pregnancy?

(Click the images for more helpful information on each activity)

​Provided by The Active Pregnancy Foundation, an essential read before starting any each activity in pregnancy.

Aim for a mix of:

  • Aerobic activity – something that gets you warm and breathing a bit faster, but still able to talk without getting out of breath.

​

  • Muscle-strengthening exercises – ideally twice a week.

If it’s comfortable... KEEP GOING. If it’s uncomfortable...

STOP and SEEK ADVICE.

Benefits of Exercising During Pregnancy:

Experience

Experience

Exercise can positively improve woman’s subjective pregnancy experience, as well as, supporting their mobility and range of movement.​

Improved Mental Health

Improved Mental Health

Exercise reduces the risk of stress, anxiety and depression.​

Sleep

Sleep

Exercise helps you sleep better.

Improves Physical Fitness

Improves Physical Fitness

Exercise will not only improve / maintain your physical fitness in pregnancy but also educe the risk of obesity (which can complicate pregnancy.)​

Reduce the Risk of Pregnancy Associated Health Concerns

Reduce the Risk of Pregnancy Associated Health Concerns

Exercise reduced the risk of blood pressure problems (pregnancy induced hypertension / pre-eclampsia), pre-term labour and gestation diabetes.​

Recovery

Recovery

Exercise aids a faster postnatal recovery.

Want to Know More?

Feel free to watch this great video, created by The Active Pregnancy Foundation, explaining what the national guidance says — a helpful starting point for anyone curious about being active during pregnancy.

Watch This

Benefits of Exercising During Pregnancy:

Experience

Experience

Exercise can positively improve woman’s subjective pregnancy experience, as well as, supporting their mobility and range of movement.​

Improved Mental Health

Improved Mental Health

Exercise reduces the risk of stress, anxiety and depression.​

Sleep

Sleep

Exercise helps you sleep better.

Improves Physical Fitness

Improves Physical Fitness

Exercise will not only improve / maintain your physical fitness in pregnancy but also educe the risk of obesity (which can complicate pregnancy.)​

Reduce the Risk of Pregnancy Associated Health Concerns

Reduce the Risk of Pregnancy Associated Health Concerns

Exercise reduced the risk of blood pressure problems (pregnancy induced hypertension / pre-eclampsia), pre-term labour and gestation diabetes.​

Recovery

Recovery

Exercise aids a faster postnatal recovery.

Want to Know More?

Feel free to watch this great video, created by The Active Pregnancy Foundation, explaining what the national guidance says — a helpful starting point for anyone curious about being active during pregnancy.

Watch This

Don't BUMP the BUMP!

Useful Guides

(Click an image to read more)

Have a question?

Get in Touch

Tommy's Top Tips:

The Pregnancy and baby charity Tommy’s have provided on their webpage some top tips for exercising safety in pregnancy.

Reduce the Risk of Pregnancy Associated Health Concerns

'Speak to your maternity team if you are not sure how to exercise safely at different stages of your pregnancy.'

01
The Nurtured Being

'Avoid suddenly starting intense exercises if you were not very active before your pregnancy.'

02
03
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Avoid activities that put you or your baby at risk, for example from falling or being hit in the tummy.'

'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Have a healthy snack before you start exercising to keep your blood sugar levels up.'

04
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Keep cool and drink plenty of water.'

05
06
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Tell the instructor that you are pregnant before starting an exercise class.'

'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Check that your instructor is qualified to teach the exercise and has experience of teaching pregnant people.'

07
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Warm up and cool down before and after exercising, for example with walking and gentle stretches.'

08
09
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'If you have any unusual symptoms, stop exercising straight away and contact your doctor or midwife.'

And always... listen to your body, slow down / switch to a different form of exercise if you begin to feel uncomfortable.

Tommy's Top Tips:

The Pregnancy and baby charity Tommy’s have provided on their webpage some top tips for exercising safety in pregnancy.

Reduce the Risk of Pregnancy Associated Health Concerns

'Speak to your maternity team if you are not sure how to exercise safely at different stages of your pregnancy.'

01
The Nurtured Being

'Avoid suddenly starting intense exercises if you were not very active before your pregnancy.'

02
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Avoid activities that put you or your baby at risk, for example from falling or being hit in the tummy.'

03
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Have a healthy snack before you start exercising to keep your blood sugar levels up.'

04
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Keep cool and drink plenty of water.'

05
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Tell the instructor that you are pregnant before starting an exercise class.'

06
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Check that your instructor is qualified to teach the exercise and has experience of teaching pregnant people.'

07
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'Warm up and cool down before and after exercising, for example with walking and gentle stretches.'

08
'Avoid activities that put you or your baby at risk, for example from falling or being hit

'If you have any unusual symptoms, stop exercising straight away and contact your doctor or midwife.'

09

And always... listen to your body, slow down / switch to a different form of exercise if you begin to feel uncomfortable.

Pregnancy Exercise Questionnaire

Expecting and Exercising?

​

Staying active during pregnancy is encouraged and is safe for most women. Taking a moment to complete a simple pre-screen can help ensure your activity is both safe and enjoyable.

 

The Get Active Questionnaire for Pregnancy (GAQ-P), developed by the Active Pregnancy Foundation, is a free tool designed to highlight whether you may need to seek advice from a healthcare professional before starting or continuing exercise.

GAQ-P HCP

If you answer “yes” to any of the questions, it’s recommended that you consult a healthcare professional before continuing or beginning physical activity. To support this discussion, the Active Pregnancy Foundation also provides a Healthcare Professional Consultation Form for Prenatal Physical Activity, making it easier to have an informed and helpful conversation.

Download the Healthcare Professional Consultation Form for Prenatal Physical Activity – UK Version  and take it to your appointment.

GAQ-P

Download and complete the Get Active Questionnaire for Pregnancy – UK Version.

"If your pregnancy is uncomplicated, physical activity does not increase your risk of miscarriage, low birth weight or premature birth."

Common Questions:

  • No

     

    There is no evidence that physical activity or exercise causes miscarriage or

    preterm birth.

     

    If you are at risk of premature labour and birth take care and talk to doctor or midwife before starting an exercise plan. Exercise does not cause premature labour/birth but can make a pre-existing problem (e.g. weak cervix) worse. It is safe to exercise if your pregnancy is uncomplicated.

  • No

    ​

    If your pregnancy is uncomplicated your baby is protected in the amniotic fluid inside your womb.

    ​

    If however you feel uncomfortable with high impact exercises try low-impact

    exercises ones.

  • During exercise, your baby responds naturally to the changes happening in your body. Their heart rate may increase slightly (typically by 0–30 bpm) alongside yours, but it generally returns to normal within 30 minutes after you stop exercising.

    ​

    Research also suggests that regular exercise during pregnancy may provide long-term cardiovascular health benefits for your baby later in life.

  • The talk test is an easy way to gauge whether you are exercising at the right intensity. While being active, you should be able to speak comfortably without feeling out of breath. If you find it hard to talk, ease back on your effort. If you can sing without difficulty, you may be able to safely increase the intensity if appropriate.

The Nurtured Being

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References 

Page Created / Last Updated: April 2026

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