Exercise during pregnancy: moving safely

For many people with an uncomplicated pregnancy, walking, swimming or another moderate activity can remain part of everyday life. Your medical history and care team's advice should guide what you do.

Aim for manageable movement

The CDC recommends about 150 minutes of moderate aerobic activity per week for healthy pregnant people without a medical reason to avoid it. You can divide this into short sessions. If you were inactive before pregnancy, start gently. During moderate activity you should still be able to talk; slow down if conversation becomes difficult.

Adapt as pregnancy changes

Choose steady ground, drink water and avoid overheating. Activities with a high risk of falling or abdominal impact may need to be avoided. NHS guidance advises against lying flat on your back for long periods, especially after 16 weeks. Discuss any new routine with your care team if you have complications or restrictions.

Stop for concerning symptoms

Stop and seek medical advice if you develop chest pain, severe breathlessness, fainting, bleeding, leaking fluid or severe abdominal pain. A general exercise guide cannot replace advice for a high-risk pregnancy.