Exercise in pregnancy: how much, how, and who needs extra care

Pregnancy is not a time to stop moving; for most people it is a time to move while listening to your body. Regular exercise in pregnancy is generally safe and offers many benefits. What matters is finding a pace that suits you.

Benefits of moving

Regular, moderate activity can support you in several ways:

• Energy levels and sleep quality may improve.
• Complaints such as back pain, swelling and constipation may ease.
• It can help keep weight gain balanced.
• It is linked to a lower risk of gestational diabetes and preeclampsia.
• Mood often lifts and stress feels easier to handle.
• It builds stamina for birth.

How much is enough?

WHO and ACOG recommend at least 150 minutes of moderate-intensity aerobic activity a week for pregnancies without complications. Spreading it out is easiest: for example 30 minutes on five days. If a long session feels like too much, split it into three 10-minute blocks.

If you did not exercise before pregnancy, start slowly. Even 5–10 minutes of walking a day is a good beginning, and you can build up over time. Those who were already active can often continue their usual sport at a slightly lower intensity.

How to set the pace

The simplest gauge is the talk test: if you can speak in full sentences but could not sing, the pace is usually right. If you are out of breath and cannot talk, slow down.

It is also important to avoid overheating. Move in a well-ventilated space, drink plenty of water and wear comfortable clothes; avoid intense outdoor exercise in hot, humid weather.

Which activities are generally suitable?

• Brisk walking
• Swimming and water exercise
• Pregnancy-friendly yoga and pilates
• Stationary cycling
• Light strength work and stretching
• Pelvic floor (Kegel) exercises

Sports with a risk of falls or blows to the abdomen (contact team sports, horse riding, skiing), scuba diving and exercise in hot environments are generally not advised. After the first trimester, exercises done lying flat on your back for a long time are usually avoided too.

Who should be especially careful?

In some situations your exercise plan may be limited or changed on medical advice. If you have high blood pressure, heart or lung disease, a risk of miscarriage, placenta previa, a risk of preterm birth, a multiple pregnancy or unexplained bleeding, be sure to talk to your doctor. In those cases your doctor will decide which form of activity suits you best.

What you can do

• Check in once with your doctor or midwife before you start.
• Allow 5 minutes for warming up and cooling down in every session.
• Keep water within reach and sip often.
• Eat enough; do not exercise on an empty stomach.
• If you feel off one day, lighten the session or rest; that is part of the plan too.
• As your balance changes, avoid sudden changes of direction and slippery floors.

When to contact your doctor

Stop exercising and contact your doctor if you notice:

• Vaginal bleeding or leaking fluid
• Regular, painful contractions
• Dizziness, feeling faint or a severe headache
• Shortness of breath before exertion or chest pain
• Pain, redness or swelling in the calf
• A clear decrease in your baby's movements

For severe chest pain, fainting or heavy bleeding, call 112 (or your local emergency number). This article is for information only; your doctor's advice for your personal situation always comes first.