Is exercise safe during pregnancy?
In an uncomplicated pregnancy, moderate physical activity is usually safe and beneficial. It supports cardiovascular health, can reduce back pain and constipation, improves mood, and may reduce the risk of gestational diabetes.
If you were active before pregnancy, you can often continue with suitable modifications. If you were inactive, start with short sessions and increase gradually. Discuss a new programme with your obstetric clinician.
How much activity is recommended?
A common target for healthy pregnant adults is at least 150 minutes of moderate-intensity aerobic activity each week, spread over several days. At moderate intensity, breathing is faster but conversation remains possible. Individual recommendations vary.
Which activities are commonly suitable?
- Brisk walking;
- Swimming and water exercise;
- Stationary cycling;
- Pregnancy-adapted yoga or Pilates;
- Light-to-moderate strength training with good technique;
- Pelvic-floor exercises.
Stay hydrated, avoid overheating, and use supportive clothing and footwear. Later in pregnancy, prolonged exercise flat on the back can cause dizziness in some people.
What should be avoided?
- Contact sports and activities with abdominal trauma risk;
- Activities with a high risk of falling;
- Scuba diving;
- Hot yoga, overheating, and dehydration;
- New strenuous exercise at high altitude without medical advice;
- Continuing exercise through pain or warning symptoms.
When should exercise stop?
Stop and contact your care team for vaginal bleeding, fluid leakage, regular painful contractions, dizziness, chest pain, unusual shortness of breath, severe weakness, calf pain/swelling, or reduced fetal movement.
Who may need restrictions?
Plans require individual review with placenta previa, severe anaemia, significant heart or lung disease, pre-eclampsia, ruptured membranes, active preterm labour risk, and some multiple pregnancies. Only your obstetric clinician should define restrictions.
How does ultrasound monitoring fit in?
Exercise safety is not determined by ultrasound alone, but scans can assess fetal growth, placental location, amniotic fluid, and cervical length when indicated. Read Short cervix during pregnancy.
Scheduled ultrasound with Lana Ezieshvili
If imaging is requested before you begin or continue an activity plan, radiologist Lana Ezieshvili can assess fetal development and relevant obstetric findings for the gestational age.
Book an appointment with Lana Ezieshvili and discuss the report with your obstetric clinician. Adapt exercise to your fitness and the individual course of pregnancy.