It's safe to exercise if you have an uncomplicated pregnancy. Being active during pregnancy benefits both you and your baby's health.
You can keep up your normal daily physical activity for as long as you feel comfortable. For example, walking, swimming, yoga or running.
Try to exercise 5 times a week for 30 minutes or more. You can include a mix of aerobic and strengthening exercises. The intensity of the exercise should be comfortable for you.
All pregnant women should do pelvic floor exercises.
When to get medical advice before exercising
If you did not exercise before
If you've never exercised before or have taken a break from exercise, start slowly and increase gradually.
For example, you could:
- Begin with 15 minutes of exercise 3 times a week.
- Increase to 30 minutes of exercise 4 times a week.
- Then increase to exercising for 30 minutes a day, 5 times a week or more.
If you start a new exercise class, tell the instructor that you are pregnant.
If you exercised before pregnancy
If you were active before becoming pregnant, keep up your normal exercise routine for as long as you're comfortable.
You can modify certain exercises or the intensity as you need.
If you do a regular exercise class, let your instructor know as soon as you find out you are pregnant. Many of the exercises may still be possible. You can modify them if needed.
Highly active or athletes
It is usually safe to continue regular highly vigorous activity as long as you have an uncomplicated pregnancy.
You can adjust and slow down as you need.
Talk to your doctor about what is recommended for you.
Exercising safely
Do
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always talk to your GP, obstetrician or midwife about exercise if you are unsure
-
drink plenty of water before, during and after exercise
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make sure you do warm-up and cool-down exercises
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tell your instructor you're pregnant if you're taking classes
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roll to your side and sit up if you get dizzy or lightheaded while lying on your back
Don't
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do not exercise on an empty stomach - especially for long or intense sessions
Activities to avoid during pregnancy
When to stop exercising during pregnancy
If any exercise feels uncomfortable, stop and get advice from your GP, midwife, obstetrician or physiotherapist.
Urgent advice: Phone your GP, midwife or obstetrician immediately if you have:
- shortness of breath before or during exercis
- chest pain or palpitations
- been feeling faint or dizzy
- regular contractions or early labour
- bleeding from the vagina
- leaking amniotic fluid
- severe pain in the abdominal (tummy), back or pubic areas
- reduced movement of your baby
- headaches
- calf pain or swelling
Non-urgent advice: Get advice from your GP, midwife or obstetrician if you have:
- excessive tiredness or fatigue
- pelvic girdle pain
- low back or pain in pelvis that is getting in the way of your daily activities
- muscle weakness