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Stay active with sensible changes

Exercise and movement

For most uncomplicated pregnancies, regular moderate movement is helpful. The right plan feels stable, allows conversation and changes when symptoms or medical conditions require it.

23 direct answersUpdated July 2026General pregnancy guidance

The practical baseline

Do, don’t and check first

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Do

  • If your doctor has not limited activity, work toward about 150 minutes of moderate movement each week, split into manageable sessions.
  • Warm up, drink water, avoid overheating and reduce intensity when you cannot speak in sentences.
  • Use walking, swimming, a stationary cycle, prenatal exercise or adapted strength work as steady options.
  • Train balance and strength with controlled movement, lighter loads and normal breathing rather than straining.

Don’t

  • Avoid contact sports, scuba diving, activities with a high fall risk and exercise in extreme heat.
  • Do not hold your breath through heavy lifts or chase personal records during pregnancy.
  • Do not exercise through bleeding, fluid leakage, chest pain, faintness, severe breathlessness, painful regular contractions or reduced movement later in pregnancy.
  • Do not copy another person's pregnancy workout when your experience, fitness or medical history is different.

Check first

  • Ask before starting a new vigorous program or continuing a sport with collision, altitude or fall risk.
  • Ask for an individualized plan with bleeding, placenta or cervical problems, preterm-labour risk, severe anaemia, heart or lung disease, or multiple pregnancy.
  • Ask for pelvic-health or physiotherapy help when pelvic, back or joint pain changes walking, sleep or daily activity.

Concrete starting points

Everyday examples

These short examples establish the topic baseline. Use the answer library below for deeper guidance and individual care thresholds.

  • Generally okayWalking and hikingChoose stable surfaces, supportive footwear, a manageable pace and a route with water and help available.
  • Generally okaySwimming and water exerciseUse a clean, safely maintained pool; avoid overheating and slippery entries.
  • Generally okayStrength trainingUse controlled technique, comfortable loads and breathing; adapt positions as the bump and balance change.
  • Check firstRunningExperienced runners may often continue with changes, but symptoms, balance and complications matter.
  • AvoidHot yoga, hot Pilates and extreme-heat workoutsAvoid deliberate overheating and dehydration.
  • AvoidScuba divingDo not scuba dive during pregnancy.

Complete topic collection

23 direct answers

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23 permanent answersin Exercise and movement

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Showing 18 of 18 matching answers

  1. Exercise and movement · ActivityContact, collision and combat sportsAvoid activities where abdominal impact or uncontrolled collision is likely.AvoidGeneral guidance
  2. Exercise and movement · ActivityExercise at high altitudeAltitude, rapid ascent, exertion and access to care all affect the plan, so discuss the exact destination and activity first.Check firstCheck with your care team
  3. Exercise and movement · ActivityExercise with twins or a pregnancy complicationMultiple pregnancy and complications can change safe intensity, impact, travel distance and when activity should pause, so use an individual plan.Check firstCheck with your care team
  4. Exercise and movement · ActivityHorse riding, skiing, skating and fall-risk sportsActivities with a meaningful fall risk need an individual decision as balance, conditions and pregnancy change.Check firstCheck with your care team
  5. Exercise and movement · ActivityHot yoga, hot Pilates and extreme-heat workoutsAvoid deliberate overheating and dehydration.AvoidGeneral guidance
  6. Exercise and movement · ActivityRoller coasters and amusement ridesAvoid rides with sudden acceleration, forceful stops, impact, restraints across the abdomen or a posted pregnancy warning.AvoidGeneral guidance
  7. Exercise and movement · ActivitySnorkeling versus scuba divingScuba diving should be avoided in pregnancy; surface snorkeling still needs calm conditions, a companion and an honest assessment of swimming ability.Check firstCheck with your care team
  8. Exercise and movement · ActivityCore and abdominal exerciseCore exercise can usually be adapted, but comfort, breathing, balance and any individual restriction matter more than a universal move list.Check firstCheck with your care team
  9. Exercise and movement · ActivityDance, aerobics and fitness classesFamiliar low-collision classes can often be modified, while jumps, rapid direction changes, overheating and crowded floors may increase risk.Check firstCheck with your care team
  10. Exercise and movement · ActivityHIIT and interval workoutsHigh-intensity training needs an individual adjustment based on previous training, symptoms, heat, recovery and pregnancy complications.Check firstCheck with your care team
  11. Exercise and movement · ActivityHiking and uneven trailsA familiar hike may remain possible, but distance, terrain, altitude, heat, weather and access to help change the decision.Check firstCheck with your care team
  12. Exercise and movement · ActivityOutdoor cycling and stationary bikesA stationary bike removes traffic and fall risk; outdoor cycling needs reassessment as balance, route and weather change.Check firstCheck with your care team
  13. Exercise and movement · ActivityPelvic-floor exercise and pelvic-health supportPelvic-floor work should be comfortable and coordinated with normal breathing; more squeezing is not always the answer to pain or tension.Generally okayGeneral guidance
  14. Exercise and movement · ActivityResistance machines, free weights and gym liftingStrength work can often continue with sensible load, technique and breathing changes when pregnancy is uncomplicated and the movement feels stable.Check firstCheck with your care team
  15. Exercise and movement · ActivityRowing machine and indoor erg workoutsAn indoor rower can sometimes be adjusted, but abdominal space, pelvic pressure, back comfort, intensity and technique may make it unsuitable later.Check firstCheck with your care team
  16. Exercise and movement · ActivitySwimming pools, chlorine and water exerciseSwimming and water exercise are common moderate-activity options when the pool is maintained and your care plan does not restrict them.Generally okayGeneral guidance
  17. Exercise and movement · ActivityTrampolines, rebounders and bounce classesAvoid trampoline and rebounder activities during pregnancy because an unpredictable fall or collision is difficult to control.AvoidGeneral guidance
  18. Exercise and movement · ActivityYoga and Pilates outside a heated roomNon-heated yoga or Pilates can often be adapted, but positions, balance, joint range and lying flat may need changes as pregnancy progresses.Check firstCheck with your care team

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