For most women with an uncomplicated pregnancy, staying active is safe and good for both mother and baby. UK guidance recommends working towards 150 minutes of moderate activity a week, with muscle-strengthening activity on two days, adapting what you do as pregnancy progresses. If you were not active before, start gently and build up. Your midwife or doctor can advise if you have a medical or pregnancy condition that changes this.
Also known as antenatal exercise, prenatal exercise, keeping active in pregnancy
Anatomy: where the problem is
Front view of the abdomen and pelvis. Highlighted in the diagram: pelvic floor muscles, deep tummy muscles and sacroiliac joints.
Symptoms
- Breathlessness coming on sooner than before pregnancy, which is normal
- Needing to slow down or shorten sessions as pregnancy progresses
- Aches in the lower back or pelvis with some activities
- Feeling off balance as your shape changes
- Leaking urine with coughing, jumping or running, which is a reason to seek pelvic floor advice
Causes and risk factors
- The heart and lungs work harder in pregnancy, so the same activity feels more demanding
- Hormonal changes affect ligaments and how the joints feel
- A growing bump shifts your centre of gravity
- Lying flat on your back for long periods after 16 weeks can reduce blood flow and cause dizziness
- The pelvic floor carries more load as the baby grows
What the evidence says helps
- UK Chief Medical Officers advise 150 minutes of moderate activity a week in pregnancy, plus muscle strengthening twice a week. Women who were already active can keep going and adapt, and those who were not should start gradually.1
- International guidance based on a series of systematic reviews recommends that all women without medical reasons to avoid it are physically active throughout pregnancy.2
- In pooled trial data, exercise in pregnancy lowered the odds of gestational diabetes, high blood pressure in pregnancy and pre-eclampsia by around 40 per cent.3
- Exercise did not prevent back and pelvic pain in pregnancy, but it did reduce how severe the pain was.4
- Pelvic floor muscle training started early in pregnancy probably reduces the risk of leaking urine in late pregnancy and in the months after birth.5
Things you can try at home
- Aim for activity on most days: brisk walking, swimming, stationary cycling and pregnancy exercise classes are all good choices
- Use the talk test: you should be able to hold a conversation while exercising
- Include strengthening exercise twice a week, and do pelvic floor exercises daily
- Avoid contact sports, activities with a high risk of falling, scuba diving and exercising in very hot conditions
- After 16 weeks, avoid lying flat on your back for long periods
- Drink plenty of water, and stop and seek advice if you get any warning signs
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Vaginal bleeding, fluid leaking from the vagina, or regular painful contractions before 37 weeks: call your maternity unit straight away
- A change in your baby's movements: call your maternity unit straight away
- A severe headache, vision changes, sudden swelling of the face, hands or feet, or pain just below the ribs: call your maternity unit straight away
- Chest pain, breathlessness at rest, or a swollen, painful calf: call 999 or your maternity unit
- Dizziness or feeling faint that does not settle with rest: stop exercising and contact your midwife or GP
How Apollo can help
We help you stay active through pregnancy in a way that suits your body and your stage. That can mean advice on adapting running, gym work or classes, an exercise plan for strength and comfort, or hands-on treatment for back and pelvic aches so that you can keep moving. Reformer Pilates and clinical exercise sessions can be tailored for pregnancy. We ask about your pregnancy and any advice from your maternity team, and we will suggest you check with your midwife if anything needs their input first.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
Is it safe to exercise in the first trimester?
Yes, for most women. There is no evidence that moderate exercise causes miscarriage. Tiredness and nausea may mean you do less for a while, which is fine. Check with your midwife or doctor if you have bleeding or a medical condition.
Can I start exercising if I was not active before pregnancy?
Yes. UK guidance encourages women who were not active to start gradually, for example with 10-minute walks, and build up towards 150 minutes a week.
When should I stop exercising in pregnancy?
Most women can stay active until birth, adapting as needed. Stop and contact your maternity team if you have bleeding, fluid leaking, regular painful contractions, chest pain, dizziness that does not settle, calf pain or swelling, or a change in your baby's movements.
References
- UK Chief Medical Officers (2019). UK Chief Medical Officers' Physical Activity Guidelines. View source
- Mottola MF, et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine 52:1339-1346. View source
- Davenport MH, et al. (2018). Prenatal exercise for the prevention of gestational diabetes mellitus and hypertensive disorders of pregnancy: a systematic review and meta-analysis. British Journal of Sports Medicine 52:1367-1375. View source
- Davenport MH, et al. (2018). Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: a systematic review and meta-analysis. British Journal of Sports Medicine 53:90-98. View source
- Woodley SJ, et al. (2020). Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews 2021. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
