When to stop exercising: warning signs to watch for during pregnancy

Regular movement is supported by doctors and midwives in most pregnancies. Walking, swimming, light strength work or prenatal yoga can be good for both your body and your mood. Still, every pregnancy is different. Below you will find the signs that mean you should stop exercising and the activities that need extra care.

Stop exercising right away

If any of the following happens, stop, sit or lie down, and see how you feel:

• Vaginal bleeding
• Regular, painful contractions
• A gush or steady leak of fluid
• Dizziness, vision going dark or feeling faint
• Shortness of breath that starts before you exert yourself
• Chest pain or a racing heart
• A severe headache
• Pain, swelling or redness in a calf
• Muscle weakness that makes you lose your balance

These signs do not always mean something serious. Even so, it is best not to return to the same exercise without letting your doctor know.

The talk test and your own limit

If you can talk comfortably while exercising, the intensity is usually about right. If you are too breathless to finish a sentence, slow down. Not being able to do today what you did yesterday is not a failure. Energy, blood pressure and joint flexibility change from day to day in pregnancy.

Activities that need more care

Some activities carry a risk of falls or a blow to the belly. Most doctors suggest avoiding them:

• Contact sports (such as basketball, boxing or martial arts)
• Sports with a high risk of falling (horse riding, skiing, ice skating, fast cycling on rough ground)
• Scuba diving
• High altitude you are not used to
• Very hot environments (hot yoga, sauna-like studios)

Later in pregnancy, exercises done lying flat on your back for a long time can make some people dizzy. Moving to your side or to a slightly raised position usually helps. As your belly grows your balance changes too, so slow down when you change direction suddenly.

What you can do

• Talk to your doctor or midwife before starting or continuing exercise. Advice may differ with a low-lying placenta, a multiple pregnancy or a history of preterm birth.
• Drink water before and after, and give yourself a few minutes to warm up and cool down.
• Choose a comfortable, supportive sports bra and non-slip shoes.
• Avoid hard exercise outdoors in the midday heat.
• If you feel tired, unwell or short on sleep, a gentle walk is enough.

When to contact your doctor

• Bleeding, leaking fluid or regular contractions that do not settle after exercise
• A clear drop in your baby’s movements (the kick counter can help here)
• Swelling or pain in one calf, chest pain or sudden shortness of breath
• A severe headache, blurred vision or fainting
• Any time you simply do not feel safe

If something seems urgent, do not wait: call 112 (or your local emergency number) or go to the nearest emergency department.

This article is for information only; your doctor or midwife decides which exercise plan is right for you.