# Staying active while pregnant > Most healthy pregnant women are advised to aim for about 150 minutes of moderate activity a week, and any amount counts. You can start even if you weren't active before: begin small, build up gradually, and check with your midwife or doctor if you have a health condition. - Type: Guide - Topic: Pregnancy & Early Parenthood › During Pregnancy - Status: test content, not reviewed yet - URL: https://twikka.com/learn/staying-active-while-pregnant - Updated: 2026-10-21 - **Aim for about 150 minutes of moderate activity a week,** including muscle-strengthening exercises; any amount is better than none [1]. - **Staying active is linked to a lower risk of gestational diabetes** and less excess weight gain in healthy pregnancies [2]. - **You can start even if you weren't active before:** begin with small amounts and build up gradually [3]. - **Moderate is the usual aim:** build up slowly and choose activities you can keep up comfortably [3]. ## How much activity is recommended during pregnancy? For healthy pregnant women, most guidance is about 150 minutes of moderate-intensity activity a week, the same advice given to all adults [1]. During pregnancy, and after birth once you feel ready, women with no medical reason not to should aim for at least 150 minutes of moderate aerobic activity a week, with a variety of aerobic and muscle-strengthening activities; gentle stretching may also help. Some guidance gives a range of 150–300 minutes a week [4], or at least 30 minutes on most days [5]. These sit close together, so around 150 minutes is a sound target. You don't have to do it all at once. Walking, swimming and yoga all count, and you can do shorter sessions every day or spread your activity over a few days [1]. Activity of any length counts towards the weekly amount. Any activity is better than none. If you're not yet at the recommended amount, start with small amounts and gradually increase how often, how hard and how long you are active [3]. There's no need to push well beyond the recommended amounts [2]. After giving birth, it's normal and right to take a break, especially in the first weeks. Rest, recovery and adjusting to life with a new baby matter too, and activity can build up gradually from there. For the wider picture, see Twikka's general guide: [How much activity is recommended](/learn/how-much-activity-is-recommended). ## What are the benefits of staying active for you and your baby? In healthy pregnancies, staying active is linked to a lower risk of gestational diabetes and less excess weight gain. It is also linked to fewer newborn complications, such as a baby being larger than expected for the stage of pregnancy [2]. Health services also say it may improve sleep and mood [1]. Benefits are less certain for pre-eclampsia, high blood pressure and depression during pregnancy [6][3]. Higher activity in pregnancy is linked to better mental health after the birth, including fewer depressive symptoms and less anxiety [7]. Exercise may lessen how severe back and pelvic pain is during pregnancy, though it doesn't prevent it [8]. If back or pelvic pain is a worry, gentle regular activity may help ease it. Ask your midwife or physio what suits you. Being active isn't linked to a higher chance of miscarriage, stillbirth, preterm birth, low birth weight or birth defects [2]. Benefits seen in healthy pregnancies may not apply to higher-risk ones, so ask your midwife or doctor what suits you [9]. ## Can you start exercising in pregnancy if you weren't active before? Yes. Women who weren't active before pregnancy can start, as long as they begin slowly and build up gradually [2][4]. Short, easy walks are a good place to begin, building towards a moderate level over time [4]. You may need to change what you do as pregnancy goes on [2]. Many pregnant women find it hard to reach the recommended amount because of tiredness, lack of time, social isolation, low motivation and confidence, or limited access to affordable options [7]. That is common, and it's a reason to start small rather than a sign you can't. Some conditions mean avoiding moderate-to-vigorous activity altogether, and others need a talk with your midwife or doctor about the risks and benefits first. Many complications once treated as reasons not to exercise, such as gestational hypertension or twin pregnancy, may actually benefit from regular activity, with or without changes [10]. Ask rather than assuming either way. If you feel unsure or nervous, talk through which activities are safe for you with your midwife. > **Try this:** Take a short, easy walk on a few days this week. Add a few minutes only when it feels comfortable. ## How hard should you exercise when pregnant? For most healthy pregnant women, the usual aim is moderate-intensity activity: about 150 minutes a week [1], or at least 30 minutes on most days [5]. The type and intensity should be based on your fitness before pregnancy [11]. If you were inactive before, start slowly and build up to a moderate level [4]. Women who were regularly active before pregnancy, including at vigorous intensity, can carry on. If you weren't doing vigorous activity before, talk to your midwife or doctor before trying it. The WHO guideline group concluded that the benefits of being active outweigh the potential harms, and that any harms can be managed by gradually increasing the amount and intensity [3]. So increase how long or how often you're active before you make it harder, and choose activities you can keep up comfortably, such as brisk walking, swimming or yoga. A few practical points: - Avoid sports or activities with a risk of falling or bumping your tummy, such as hockey, rugby or mountain biking. - Don't exercise on an empty stomach, as it could make you faint. - Your blood pressure drops in the second trimester, so avoid rapid changes from lying to standing. - Avoid exercising at altitudes of 2,500m or higher above sea level until you've acclimatised [1][5][12]. ## When to check with a health professional In pregnancy, check with your doctor, midwife or physio before starting or changing exercise, especially if you have a health condition. If new symptoms appear as you build up your activity, talk to a healthcare provider [5]. If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. In pregnancy and after birth, bleeding from the vagina, fluid leaking, regular painful contractions, the baby moving less than usual, pain or swelling in a calf, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away. Stop exercising if any of these happen [5]. Stop if you feel dizzy or faint, short of breath, or notice your heart racing or fluttering. If it's mild and passes, see your doctor or midwife. Unusual tiredness isn't something to push through: get it checked by a doctor. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. Heavy bleeding in pregnancy or after birth is an emergency too. For a sore muscle or joint, ease off, and see a doctor, midwife or physio if it persists or gets worse. Exercise doesn't have to hurt to work, so pain during activity is a signal to stop or ease off. ## Quick answers ### Is it safe to exercise during pregnancy? For most women with an uncomplicated pregnancy, regular exercise isn't linked to harm to you or your baby. The WHO guideline group concluded that the benefits outweigh the potential harms, and that any harms can be managed by building up the amount and intensity of activity gradually. Starting small and increasing slowly is the simplest way to stay on the safe side. ### What types of exercise are best during pregnancy? Walking, swimming, cycling and yoga all count towards your weekly activity, and muscle-strengthening exercises are part of the advice too. You can mix them across the week. The best choice is one you enjoy and can keep up comfortably, since that is the one you are most likely to keep doing. ### How can I stay active if I feel very tired in pregnancy? Tiredness is one of the most common reasons pregnant women find it hard to be active. Shorter sessions count, so a short, easy walk is enough on a low-energy day. Do what you can, and return to your usual routine when you're able. Activity doesn't have to be all or nothing. ## Sources 1. NHS. Exercise in pregnancy. https://www.nhs.uk/pregnancy/keeping-well/exercise/ 2. Mottola MF, Davenport MH, Ruchat S-M et al. (2018). No. 367-2019 Canadian Guideline for Physical Activity throughout Pregnancy. Journal of Obstetrics and Gynaecology Canada. https://doi.org/10.1016/j.jogc.2018.07.001 3. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 4. Royal Australian and New Zealand College of Obstetricians and Gynaecologists. Exercise during pregnancy. https://ranzcog.edu.au/wp-content/uploads/Exercise-During-Pregnancy.pdf 5. Better Health Channel (Victoria, Australia). Pregnancy and exercise. https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise 6. Paulsen CP et al. (2023). The Effects of Exercise during Pregnancy on Gestational Diabetes Mellitus, Preeclampsia, and Spontaneous Abortion among Healthy Women: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC10298745/ 7. Hicks LE, Graf MD, Yeo S (2025). Prenatal exercise and its effects on postpartum mental health: systematic review and meta-analysis. Archives of Women's Mental Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC12122183/ 8. Davenport MH et al. (2019). 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. https://doi.org/10.1136/bjsports-2018-099400 9. Skow RJ, Steinback CD, Davenport MH (2021). Prenatal Exercise and Cardiovascular Health (PEACH) Study: Impact on the Vascular System. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/mss.0000000000002736 10. Meah VL, Davies GA, Davenport MH (2020). Why can't I exercise during pregnancy? Time to revisit medical 'absolute' and 'relative' contraindications: systematic review of evidence of harm and a call to action. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102042 11. Ribeiro MM, Andrade A, Nunes I (2022). Physical exercise in pregnancy: benefits, risks and prescription. Journal of Perinatal Medicine. https://doi.org/10.1515/jpm-2021-0315 12. NHS. Exercising in pregnancy - Best Start in Life. https://www.nhs.uk/best-start-in-life/pregnancy/exercising-in-pregnancy/ --- Source: Twikka (https://twikka.com/learn/staying-active-while-pregnant). General information about physical activity, not medical advice.