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 be hit.
These include:
- horse riding
- skiing
- field sports
- gymnastics
- cycling
- scuba diving
After the first trimester, avoid lying flat on your back during exercise unless you are floating in water or swimming.
Non-urgent advice: Contact your GP, obstetrician or midwife if:
- you have a high risk pregnancy
- want to start a new activity while you're pregnant
It's really important to do this if you are doing more challenging, higher intensity exercise.
Avoid extreme temperatures
Exposure to extreme temperatures during pregnancy can increase your risk of premature birth and some types of 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 through your pregnancy without trying to reach peak fitness or train for an athletic competition. Low impact, aerobic exercise is usually more gentle on your joints and comfortable to do.
In the first and second trimester moderate exercise is good for your body and increases blood supply to your baby.
Warning
Intense exercise is not advised in later pregnancy. It reduces your lung capacity, so your body has to work harder to get oxygen to your baby.
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.
Do not lie flat on your back after the first trimester when doing exercises such as Pilates or yoga.
Swimming or aqua aerobics are great ways to exercise during pregnancy. The water provides relief from the weight of your 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
If you are lifting weights, higher repetitions and lower weights are recommended.
Repetitive weight lifting over 18kg may:
- cause premature labour
- have negative effects on your pelvic floor muscles
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.