Wondering whether it’s safe to exercise when you’re expecting? The answer is a confident yes - for most people, staying active during pregnancy offers big benefits for both you and your baby. That said, how you move your body might need to change as your bump grows. Let’s explore what safe pregnancy exercise looks like.
Is It Safe to Exercise During Pregnancy?
For most people with a healthy, uncomplicated pregnancy, gentle to moderate exercise is not only safe, it’s actively encouraged. According to the NHS, regular physical activity in pregnancy can:
- Improve your mood and energy levels
- Help you sleep better
- Support a healthy pregnancy weight
- Reduce backache and pelvic pain
- Lower your risk of gestational diabetes and high blood pressure
- Strengthen muscles in preparation for birth and postpartum recovery
If you were active before pregnancy, you can usually continue, just be mindful of your body’s changing needs. If you weren’t very active before, pregnancy is still a great time to begin incorporating gentle movement into your daily routine.
What Exercises Are Safe in Pregnancy?
Low-impact, moderate-intensity activities are best during pregnancy. Aim for at least 150 minutes of moderate activity each week - around 30 minutes a day, five days a week.
Here are some safe, pregnancy-friendly workouts:
1. Walking:
A brilliant all-rounder and easy to fit into daily life. It improves circulation, strengthens leg muscles, and helps relieve stress.
2. Swimming:
The water supports your bump and joints, making swimming a great full-body exercise. It’s especially useful in later pregnancy when movement becomes more difficult.
3. Prenatal Yoga:
Yoga can support posture, reduce stress, and improve flexibility. Choose a class specifically designed for pregnancy to ensure it’s safe and tailored to your needs.
4. Pilates for Pregnancy:
Prenatal Pilates helps strengthen your core, pelvic floor, and back. These muscle groups are essential for pregnancy comfort and postpartum recovery.
5. Stationary Cycling:
If you're used to cycling, a stationary bike is a safer alternative as your bump grows and your centre of gravity shifts.
Always warm up before and cool down after any exercise session, and remember to stay well hydrated.
What to Avoid When Exercising During Pregnancy
While movement is important, there are some types of exercise and activities to avoid:
- Contact sports (e.g. rugby, hockey) due to the risk of falling or being hit
- High-impact or jarring movements that put stress on joints
- Exercises lying flat on your back after 16 weeks, which can reduce blood flow
- Scuba diving, which poses risks to your baby’s developing lungs
- Activities at high altitude (unless you live at that elevation and are already acclimatised)
- Hot yoga or workouts in extreme heat, which can raise your body temperature to unsafe levels
If an activity makes you feel dizzy, short of breath, or causes pain, stop immediately and speak to your midwife or GP.
What Are the Signs I Should Stop Exercising?
Always listen to your body. While light breathlessness is normal during activity, you should stop and seek advice if you experience:
- Vaginal bleeding
- Dizziness or fainting
- Chest pain
- Shortness of breath before starting exercise
- Pain or swelling in the calves
- Muscle weakness affecting balance
- Regular, painful contractions
- Fluid leaking from the vagina
If any of these occur, contact your midwife, GP or maternity unit without delay.
What About the Pelvic Floor?
Pregnancy is the ideal time to focus on your pelvic floor muscles. These muscles support your bladder, bowel and uterus and can weaken as your baby grows. Strengthening them now helps reduce the risk of:
- Leaking wee when you cough or sneeze
- Pelvic organ prolapse
- Long-term postnatal complications
Daily pelvic floor (Kegel) exercises can make a huge difference. If you’re not sure how to do them, ask your midwife or check out our guide here.
Can I Start Exercising If I Wasn’t Active Before Pregnancy?
Yes, but start slowly. Walking is a great way to begin. You might try:
- 10-minute gentle walks and build up from there
- Prenatal stretching or yoga routines online
- Joining a pregnancy-specific fitness class led by a trained instructor
Avoid the temptation to suddenly adopt a vigorous exercise routine. Instead, focus on consistency and movement that feels good for your body.
Strength Training During Pregnancy
If you’ve already been doing strength training (such as weight lifting), you can often continue with modifications. Use lighter weights, avoid heavy straining or holding your breath, and stop any movement that feels uncomfortable.
Focus on exercises that build endurance and strengthen the upper back, arms, and legs - important for lifting your baby later on.
If you’re new to strength work, start with bodyweight movements or resistance bands and always check with your midwife before adding anything new.
Exercise and Mental Wellbeing
Staying active isn’t just about physical health; it’s a brilliant way to support your emotional wellbeing. Pregnancy can come with anxiety, mood swings, or overwhelm, and regular movement can help regulate mood and boost confidence.
Consider:
- Going for a walk in nature
- Taking part in a local pregnancy yoga class
- Dancing around the living room to your favourite music
Even light movement releases feel-good endorphins. You don’t have to go hard - just move in ways that feel nourishing and supportive.
Massage is also a great way to look after yourself during pregnancy, and having a restful evening routine can help support a good night's sleep. Try our Calming Bedtime Butter rubbed into tired legs to help with your restless legs, or apply our Cooling Serum to your bump to help ease any itchiness as you grow.
Midwife’s Top Tips
- Listen to your body. Tired? Rest. Energised? Move gently.
- Stay hydrated and avoid overheating - especially in warm weather.
- Wear a supportive sports bra (and maternity belt if needed).
- Build in pelvic floor exercises daily for long-term strength and recovery.
- Always talk to your midwife before starting anything new or if you’re unsure.
Exercising during pregnancy is one of the best things you can do for your body, your mind, and your baby. It doesn’t have to mean going to the gym every day, just finding gentle, regular movement that helps you feel strong, supported, and well.
Whether you’re walking the dog, swimming, or stretching before bed, staying active can improve your experience of pregnancy, support a smoother labour, and help with postnatal recovery.
Always trust your instincts, modify where needed, and enjoy this time of transformation with movement that feels good.
