How much?
WHO guidance recommends that pregnant women without contraindications do at least 150 minutes of moderate aerobic activity per week, spread across several days, plus gentle muscle-strengthening and stretching. Staying active supports mood, sleep and a healthy weight gain.
Good choices
Walking, swimming, stationary cycling, prenatal yoga and pelvic-floor exercises are gentle on the joints. Listen to your body, stay hydrated, and keep an intensity where you can still hold a conversation.
When to stop and ask
Avoid contact sports, activities with a fall risk and, from mid-pregnancy, long spells lying flat on your back. Stop and seek advice if you have bleeding, painful contractions, dizziness, chest pain or fluid loss.
Starting when you were not active before
You do not need to have exercised before pregnancy to benefit now. WHO guidance is clear that some activity is better than none, and that duration, frequency and then intensity can be built up gradually. If you are starting from scratch, begin with short walks that you lengthen week by week, or with ten- to fifteen-minute sessions repeated through the day.
The test for moderate intensity is simple: your breathing quickens and you feel warm, but you can still hold a conversation. There is no need to push to breathlessness. Everyday activities count too: brisk housework, gardening, taking the stairs, getting about on foot.
Before you begin, mention your plans to your midwife or doctor, particularly if you have a medical history, are carrying twins or have extra monitoring. They will confirm there is no contraindication and help you settle on a pace.
Your pelvic floor, starting now
Pelvic-floor exercises are recommended throughout pregnancy. They support the bladder, womb and bowel, and lay the groundwork for recovery after birth. Their great advantage is that they can be done anywhere, with no equipment, sitting, standing or lying down.
The idea is to squeeze the muscles you would use to hold in wind or stop yourself passing urine, lifting inwards and upwards, without clenching your buttocks or holding your breath. Alternate quick squeezes with holds of a few seconds, and relax fully in between. A few sets a day are enough, and consistency matters more than length.
If you struggle to feel these muscles, if you leak urine, feel a dragging heaviness or have pelvic pain, tell your midwife. Guided work, sometimes with a pelvic-health physiotherapist, achieves more than persevering alone while unsure.
Adjusting as the trimesters pass
Your body changes quickly and activity adjusts with it. In the first trimester, tiredness and nausea often set the pace: short, regular sessions beat pushing through. In the second, many women feel their energy return, which makes it a good time to build a routine, while gradually phasing out exercises lying flat on your back.
In the third trimester your centre of gravity shifts and your joints are looser: choose stable surfaces and supportive shoes, and swap running or jumping for walking, swimming or a stationary bike if they become uncomfortable. Avoid overheating, drink before, during and after exercise, and have a snack if the session is long.
At any stage, persistent discomfort, unusual breathlessness or pelvic pain are reasons to speak to your midwife or doctor before carrying on.
Staying active on a busy day
Lack of time is the obstacle most often mentioned. WHO recommendations fit well with activity in short bursts: three ten-minute brisk walks across a day count as much as half an hour in one go. Getting off a stop early, taking the stairs, walking during a phone call, a few stretches in the evening: it all adds up.
Cutting down on sitting time matters too. Standing up regularly, moving for a few minutes every hour and changing position ease your back and legs. If your job is on your feet or physically demanding, that activity counts, but keep taking breaks and listen to your tiredness.
Finally, moving with others helps you keep going: a walk with a friend, a supervised antenatal class, a swim at a fixed time each week. And if one day the will simply is not there, postponing is not failing. Consistency is measured over weeks, not a single day.
Frequently asked questions
Can exercise cause a miscarriage?
Moderate physical activity, where there is no contraindication, is recommended by the WHO during pregnancy and is not regarded as a cause of miscarriage. If you have a relevant history or extra monitoring, ask your midwife or doctor what is appropriate for your particular situation.
Can I keep running while pregnant?
If you were already running regularly and your pregnancy is progressing normally, continuing is usually possible with an easier pace and shorter distances. Ease off if it becomes uncomfortable, avoid routes with a fall risk, and have your midwife or doctor confirm it suits you.
I have never exercised. Where do I start?
With walking, a few minutes a day, building up gradually. The WHO stresses that some activity is better than none. Then add pelvic-floor exercises and gentle strengthening. Speak to your midwife first so that any contraindication can be ruled out before you begin.
Which exercises should I avoid in pregnancy?
Contact sports, activities with a risk of falling or a blow to the bump, scuba diving and, from mid-pregnancy, long spells lying flat on your back. Avoid overheating as well. If you are unsure about a specific activity, ask your midwife before trying it.
Am I allowed to lift things?
Carrying a toddler or the shopping is still fine if you bend your knees and keep your back straight. Avoid heavy loads and straining while holding your breath. If your job involves lifting, discuss it with your midwife, doctor or occupational health service.
Which signs mean I should stop straight away?
Bleeding, painful contractions, fluid loss, dizziness, chest pain, unusual breathlessness, a severe headache or reduced baby movements. Stop, rest, and contact your midwife, doctor or maternity unit without waiting to see whether it passes on its own.
This article gives general information. It does not replace advice from a healthcare professional.
Sources
Sources checked on 2026-09-06.