Exercise During Pregnancy: What's Safe

The NHS says exercise is not dangerous for your baby. ¹ The Office on Women's Health says healthy pregnant women should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. ² The NHS says as a general rule you should be able to hold a conversation as you exercise when pregnant, and that becoming breathless as you talk is a sign of exercising too strenuously. ¹

Key takeaways

• The Office on Women's Health says healthy pregnant women should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. ²
• The NHS says as a general rule you should be able to hold a conversation as you exercise when pregnant, and that becoming breathless as you talk is a sign of exercising too strenuously. ¹
• The NHS says that if you were not active before you got pregnant, you should not suddenly take up strenuous exercise. ¹
• The Office on Women's Health says not to exercise on your back after the first trimester, because it can limit blood flow to the baby. ²
• The Office on Women's Health says active women seem to be better prepared for labor and delivery and recover more quickly. ²
• The NHS says not to go scuba diving, because the baby has no protection against decompression sickness and gas embolism. ¹

Urgent: when to stop exercising and call

**The Office on Women's Health says to stop exercising and call your doctor as soon as possible if you have dizziness, a headache, chest pain, calf pain or swelling, abdominal pain, blurred vision, fluid leaking from the vagina, vaginal bleeding, less fetal movement, or contractions. ²**

**A quick, honest note:** we're not medical professionals - everything here was researched by us from the public sources listed at the bottom of this page, and it isn't professional advice. Read our full note ↓

Is it safe to exercise during pregnancy?

When it comes to exercising during pregnancy, the NHS says, "Exercise is not dangerous for your baby." ¹ The Office on Women's Health says healthy pregnant women should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. ² The Office on Women's Health also says, "Active women seem to be better prepared for labor and delivery and recover more quickly." ² MedlinePlus says, "Most women who already exercise can safely maintain their current exercise program throughout the most of their pregnancy." ³

How much exercise should I do while pregnant?

For how much to do while pregnant, the Office on Women's Health says healthy pregnant women should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. ² The Office on Women's Health also says to talk to your doctor or midwife before exercising during pregnancy. ² As a gauge of intensity, the NHS says as a general rule you should be able to hold a conversation as you exercise when pregnant, and that becoming breathless as you talk is a sign of exercising too strenuously. ¹ The Office on Women's Health says when you exercise, to start slowly, progress gradually, and cool down slowly. ² MedlinePlus says to talk to your doctor or midwife about what kind of exercise, and how much, is good for you. ³ The Office on Women's Health says not to work out in extreme heat or humidity, and to drink lots of fluids before, during, and after exercising. ² The Office on Women's Health also says not to exercise on your back after the first trimester, because this can put too much pressure on an important vein and limit blood flow to the baby. ²

What exercises should I avoid in pregnancy?

For exercises to avoid in pregnancy, the Office on Women's Health says to avoid activities in which you can get hit in the abdomen, like kickboxing, soccer, basketball, or ice hockey. ² The NHS says not to take part in contact sports where there is a risk of being hit, and that exercises with a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution because falls carry a risk of damage to your baby. ¹ The NHS says not to go scuba diving, because the baby has no protection against decompression sickness and gas embolism. ¹ The Office on Women's Health says not to exercise on your back after the first trimester, because this can put too much pressure on an important vein and limit blood flow to the baby. ²

When should I stop exercising and call my doctor?

On when to stop exercising and call, the Office on Women's Health says to stop exercising and call your doctor as soon as possible if you have dizziness, a headache, chest pain, calf pain or swelling, abdominal pain, blurred vision, fluid leaking from the vagina, vaginal bleeding, less fetal movement, or contractions. ² The NHS says that if you were not active before you got pregnant, you should not suddenly take up strenuous exercise. ¹ MedlinePlus says to talk to your doctor or midwife about what kind of exercise, and how much, is good for you. ³

Frequently asked questions

Is it safe to exercise during pregnancy?

The NHS says exercise is not dangerous for your baby. ¹ MedlinePlus says most women who already exercise can safely maintain their current exercise program through most of their pregnancy. ³

How much exercise should I do while pregnant?

The Office on Women's Health says healthy pregnant women should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. ² The NHS says as a general rule you should be able to hold a conversation as you exercise when pregnant, and that becoming breathless as you talk is a sign of exercising too strenuously. ¹

What exercises should I avoid in pregnancy?

The NHS says not to go scuba diving, because the baby has no protection against decompression sickness and gas embolism. ¹ The Office on Women's Health says to avoid activities in which you can get hit in the abdomen, like kickboxing, soccer, basketball, or ice hockey. ²

When should I stop exercising and call my doctor?

The Office on Women's Health says to stop exercising and call your doctor as soon as possible if you have dizziness, a headache, chest pain, calf pain or swelling, abdominal pain, blurred vision, fluid leaking from the vagina, vaginal bleeding, less fetal movement, or contractions. ²

A note from us

We're the team behind Yael & Michal. We are not doctors, nurses, lactation consultants, or psychologists, and nothing here is professional advice.

Everything above was researched by us from public, reputable sources - we name and link every one of them below - and summarized as carefully as we could, as a free resource for other mothers. We do this because we wished something like it had existed for us.

When we name an organisation such as the CDC, the NHS, La Leche League, or the Israeli Ministry of Health, we are only citing their published guidance; it does not mean they endorse, sponsor, approve, or are affiliated with us. They have no involvement with this site, and we never use their logos or seals.

Yael & Michal sells nursing bras, which are comfort garments and not medical devices; we do not claim they prevent, treat, or cure any medical condition. The health information here is written for you as a free resource - it is separate from anything we sell.

We try hard to get it right, and we cite our sources so you can check us. But we are not a medical authority, and this cannot replace talking to a professional who knows you and your baby. Please check anything that matters with your doctor, midwife, or an IBCLC lactation consultant. This content has not been reviewed by a medical professional. Reading this site does not create a doctor-patient relationship, or any other professional relationship, between you and us.

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Sources

1. NHS. https://www.nhs.uk/pregnancy/keeping-well/exercise/ (retrieved 2026-07-10).
2. Office on Women's Health (womenshealth.gov). https://womenshealth.gov/pregnancy/youre-pregnant-now-what/staying-healthy-and-safe (retrieved 2026-07-10).
3. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000513.htm (retrieved 2026-07-10).