Exercise & Activity During Pregnancy
Staying active during pregnancy is beneficial for both you and your baby. Regular exercise can reduce back pain, improve sleep, boost mood, and prepare your body for labour. Most forms of exercise are safe with some common-sense adjustments — but a handful carry risks that make them worth avoiding.
The NHS recommends at least 150 minutes of moderate activity per week during pregnancy. This guidance applies whether you were exercising before pregnancy or are just starting out. If you have any pregnancy complications, always check with your midwife or GP before starting or continuing an exercise programme.
Pilates During Pregnancy Pilates is safe and actively recommended during pregnancy. It strengthens the pelvic floor, improves posture, and builds the core stability that supports a growing bump.
Safe to do Swimming During Pregnancy Swimming is one of the best exercises you can do during pregnancy. It supports your body weight, is gentle on the joints, and carries no risk of falls or overheating.
Safe to do Walking During Pregnancy Walking is safe, free, and beneficial throughout all three trimesters. It is the most accessible form of pregnancy exercise and requires no equipment or experience.
Safe to do Yoga During Pregnancy Yoga is safe and beneficial throughout pregnancy with some modifications. Prenatal yoga is specifically designed for expectant mothers and is recommended by many midwives.
Safe to do Cycling During Pregnancy Cycling is safe in early pregnancy but carries an increasing fall risk as the bump grows and balance shifts. A stationary bike is the safer option from the second trimester onwards.
Take caution HIIT During Pregnancy HIIT can be continued in pregnancy if you were already doing it, but intensity needs to be scaled back significantly. High-impact moves and overheating are the main concerns to manage.
Take caution Running During Pregnancy Running is safe in pregnancy if you were already a runner, but needs modification as pregnancy progresses. Pelvic floor health and joint stability are the key considerations.
Take caution Weightlifting & Strength Training During Pregnancy Strength training is safe in pregnancy for women who were already training, with important modifications. Avoid heavy lifts, breath-holding under load, and exercises on your back after the first trimester.
Take caution Contact Sports During Pregnancy Contact sports should be avoided during pregnancy due to the risk of abdominal impact and falls. This includes football, rugby, basketball, hockey, and martial arts.
Avoid during pregnancy Horse Riding During Pregnancy Horse riding should be avoided during pregnancy. The risk of falling from a horse — even for experienced riders — and the potential for abdominal impact make it unsuitable throughout pregnancy.
Avoid during pregnancy