---
title: "Staying active in pregnancy"
description: "How to adapt exercise during pregnancy, which activities to avoid, and the warning signs that mean stop and get help. Includes when to get help."
url: "https://myruva.co/learn/exercise-in-pregnancy"
language: "en-GB"
topic: "Pregnancy"
published: "2026-10-18"
updated: "2026-10-19"
author: "Ruva team"
reading_minutes: 4
---

# Staying active in pregnancy

How to adapt exercise during pregnancy, which activities to avoid, and the warning signs that mean stop and get help. Includes when to get help.

*Written and reviewed by the Ruva team · Updated 2026-10-19 · Pregnancy*

## Key points

- Moderate activity can help your fitness, sleep and mood during pregnancy.
- Build up slowly. Smaller amounts still count.
- Avoid contact sports, activities where you could fall, and scuba diving.
- Stop exercising if you have warning signs such as bleeding, calf pain or fluid leaking. Use the urgent or emergency advice below.

Walking to the shops, swimming or an exercise class adapted for pregnancy can all help you stay active. Everyday activity counts. NHS guidance says smaller amounts still help if the full weekly amount is too much for you.

## Start with what you already do

If you already exercise, it’s usually fine to carry on, with changes as needed. If you’re just starting, build up gently. The NHS advises against starting a new vigorous activity, such as running, during pregnancy. ACOG recommends talking about activity at your early prenatal appointments, especially when deciding what to carry on with.

If you have a health condition, talk to your midwife or doctor about suitable activities before you build a routine. Ask about the activity you actually want to do, including any parts that involve lifting, balancing or getting down on the floor.

## What moderate activity means

The UK Chief Medical Officers recommend at least 150 minutes of moderate activity each week during pregnancy, with muscle-strengthening activity twice a week. ACOG recommends at least 150 minutes of moderate aerobic activity a week. You can spread it across the week. It doesn’t need to be done in one go.

Moderate activity makes you warmer and makes you breathe faster and your heart beat faster. A useful NHS test is that you can talk, but can’t sing. If you can’t hold a conversation, slow down. If the weekly amount is out of reach, do what you can. A short walk still counts.

Being active may help you sleep and feel better. It may also lower the risk of conditions linked to pregnancy, such as gestational diabetes and pre-eclampsia. These are possible benefits, but staying active can’t guarantee how your pregnancy will go. Your routine can change as your comfort, energy and care plan change.

## Adapt the activity as pregnancy progresses

As your bump grows, an activity you know well may feel less comfortable. If you run, the NHS suggests you might prefer brisk walking later on. Swimming can take pressure off your muscles and joints. ACOG also lists exercise bikes and adapted yoga or Pilates among options to talk about.

This advice changed recently. The current NHS exercise page says to avoid activities where you lie flat on your back for more than a few minutes later in pregnancy. ACOG advises avoiding lying flat as much as you can. Tell your instructor you’re pregnant and ask for a different position.

Keep cool and drink water while you exercise. Stop if you feel uncomfortable, too hot or unwell. Avoid contact sports and activities where you could fall or be hit in the tummy, and don’t scuba dive. ACOG also advises avoiding hot yoga and hot Pilates, because you could overheat.

## Make room for pelvic floor exercises

NHS pregnancy guidance includes pelvic floor exercises as part of your daily routine. These work the muscles you can feel when you imagine stopping yourself peeing and passing wind. The NHS recommends both short and longer squeezes, relaxing in between. Keep breathing during the exercise rather than holding your breath.

Ask your midwife or doctor for help if you’re not sure about the movement or have worries while exercising. A useful question is, “Can someone check I’m squeezing and relaxing the right muscles?”

## Stop and get help for warning signs

Call 999 now (UK) or 911 (US), or your local emergency number, for sudden chest pain that doesn’t go away, or chest pain with breathlessness, sweating, feeling sick or light-headedness.

Call 999 now (UK) or 911 (US), or your local emergency number, if bleeding soaks a period pad soon after you put it on, or bleeding comes with severe tummy pain, shoulder pain or feeling faint.

Call 999 now in the UK, 911 in the US, or your local emergency number for severe difficulty breathing, or collapsing and passing out. These symptoms come before any advice about adapting a workout. Don’t try to finish the session before you get help.

Stop exercising and contact your maternity unit or midwife now in the UK, or your pregnancy care team in the US and elsewhere, for other warning signs. These are spotting or light bleeding, other chest pain, pain or swelling in your calf, painful regular contractions, or fluid leaking from your vagina. ACOG also lists dizziness, headache, weak muscles and being breathless before you start as reasons to stop and call.

## When to get help

- **Emergency:** Call 999 now (UK) or 911 (US), or your local emergency number, for sudden chest pain that doesn’t go away, chest pain with breathlessness, sweating, feeling sick or light-headedness, severe difficulty breathing, or collapsing and passing out. Also call if bleeding soaks a period pad soon after you put it on, or comes with severe tummy pain, shoulder pain or feeling faint.
- **Same day:** Stop exercising and contact your maternity unit or midwife now (UK), or your pregnancy care team (US and elsewhere), for other warning signs: spotting or light bleeding, other chest pain, pain or swelling in your calf, painful regular contractions, or fluid leaking from your vagina.
- **Book an appointment:** Ask your midwife or GP (UK), or your doctor or midwife (US and elsewhere), what activity suits you if you have a health condition or aren’t sure how to adapt your exercise.

## Where you live

Services and advice differ between countries.

- **UK:** The UK Chief Medical Officers recommend at least 150 minutes of moderate activity a week, and muscle-strengthening activity twice a week. The current NHS page describes taking care when lying on your back later in pregnancy.
- **US:** ACOG recommends at least 150 minutes of moderate aerobic activity a week, and talking about exercise at your early prenatal visits.
- **Elsewhere:** Elsewhere, talk to your doctor or midwife about suitable activities and any pregnancy conditions. Follow local maternity advice.

## Sources

1. [Exercise in pregnancy](https://www.nhs.uk/pregnancy/keeping-well/exercise/), NHS
2. [Physical activity for pregnant women (text of the infographic)](https://www.gov.uk/government/publications/physical-activity-guidelines-pregnancy-and-after-childbirth/physical-activity-for-pregnant-women-text-of-the-infographic), Department of Health and Social Care
3. [Exercise During Pregnancy](https://www.acog.org/womens-health/faqs/exercise-during-pregnancy), ACOG
4. [Chest pain](https://www.nhs.uk/conditions/chest-pain/), NHS
5. [Recognizing medical emergencies](https://medlineplus.gov/ency/article/001927.htm), MedlinePlus
6. [Exercising in pregnancy](https://www.nhs.uk/best-start-in-life/pregnancy/exercising-in-pregnancy/), NHS
7. [10 ways to stop leaks - Urinary incontinence](https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/), NHS
8. [Vaginal bleeding in pregnancy](https://www.nhs.uk/pregnancy/common-symptoms/vaginal-bleeding/), NHS

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This guide is general information to help you keep and use your own records. It isn’t medical advice. If you’re worried about a symptom, or something changes suddenly, talk to a doctor, nurse or pharmacist.