It is usually safe to exercise throughout pregnancy. There are many common exercise activities you can continue doing.
Avoid activities, contact sports or exercises that could cause you to lose balance, fall or get hurt.
These include:
- horse riding
- skiing
- field sports
- gymnastics
- cycling
- scuba diving
Non-urgent advice: Contact your GP, obstetrician or midwife if you:
- want to start a new activity while you're pregnant
- have a high-risk pregnancy
It is important to check with your healthcare professional if you are doing more challenging, higher intensity exercise.
Lying flat on your back during exercise
There are some concerns about exercising in a lying down position after the first trimester (12 weeks).
As pregnancy progresses, avoid spending prolonged time in a lying down position. You can adapt many exercises to a side-lying, standing or 45 degree incline position.
Avoid lying down altogether during exercise if it causes:
- dizziness
- discomfort
- breathlessness
- nausea
Avoid extreme temperatures
Being exposed to extreme temperatures during pregnancy can increase your risk of premature birth and certain birth defects.
Avoid activities that can lead to overheating, such as:
- hot tubs
- saunas
- hot yoga
- exercising in very hot or humid weather
Avoid activities that expose you to extreme cold. For example, swimming in water that is less than 5 degrees Celsius.
Recommended exercises during pregnancy
Aim to have a good fitness level throughout your pregnancy. It's best not to try for peak fitness or train for an athletic competition. Low-impact, aerobic exercise is easier on your joints. It is also more comfortable to do.
In the first and second trimester moderate exercise is good for your body and increases blood supply to your baby.
It is usually safe to continue regular highly vigorous activity - so long as it feels comfortable and you have no complications in your pregnancy.
You can adjust and slow down as you need.
Low-impact exercises during pregnancy
Good types of low-impact, aerobic exercise during pregnancy include:
- walking
- swimming
- riding a stationary bike
- yoga
- Pilates
- aqua aerobics
You can also include stretching and strengthening exercises.
If you want to go to an exercise class, choose 1 that's specifically for pregnancy.
Swimming or aqua aerobics are great ways to exercise during pregnancy. The water provides relief from the weight of your growing baby. This reduces the pressure on your back.
Do not swim in very cold water (less than 5 degrees Celsius).
Talk to your GP before you start swimming in open water (such as in the sea).
Safe exercise during pregnancy
Lifting weights
Lifting heavy weights is generally safe throughout pregnancy. It does not cause premature labour or damage to pelvic floor muscles, if done properly.
Pelvic floor exercises
If you are pregnant, you should do pelvic floor exercises.
The pelvic muscles come under a lot of strain during pregnancy and childbirth. If these muscles are weak, you could have problems with bladder or bowel control.