Exercise During Pregnancy: How Much Is Recommended

Exercise in pregnancy: how to think about it

ACOG guidance describes physical activity in pregnancy as having benefits including reduced risk of gestational diabetes, help with back pain and constipation, and support for mood and sleep, and recommends at least 150 minutes of moderate-intensity aerobic activity weekly for those without contraindications. NHS guidance takes the same position, framing it as keep up your normal daily physical activity for as long as you feel comfortable, and noting that exercise is not dangerous for the baby. The caveats are specific rather than general: certain pregnancy complications, including some placenta problems, cervical issues, pre-eclampsia and severe anaemia, change the advice, which is why the guidance is written as safe unless your clinician has said otherwise. The practical test many people use is the talk test, being able to hold a conversation while active.

Exercise: safer choices

• Aiming for about 150 minutes a week of moderate-intensity aerobic activity, which ACOG describes as enough to raise your heart rate and make you sweat while still being able to hold a conversation.
• Walking, swimming, stationary cycling, low-impact aerobics and modified yoga or Pilates, which are commonly suggested as suitable options.
• Continuing activity you already did before pregnancy, adjusted as your body changes. If you ran before, running is often reasonable to continue with your clinician agreement.
• Building up gradually if you were not previously active, starting with short sessions and increasing slowly.
• Keeping hydrated, avoiding overheating, and stopping when tired rather than pushing through.

Exercise: what to avoid or double-check

• Avoid contact sports and activities with a meaningful fall risk, such as skiing, horse riding, and competitive team sports where collisions are likely.
• Avoid scuba diving, which is specifically advised against in pregnancy.
• Avoid exercising at high altitude if you are not used to it, and avoid hot yoga or exercising in hot, humid conditions where overheating is likely.
• Avoid lying flat on your back for long periods in later pregnancy, which can affect blood flow for some people.
• Stop and seek advice for vaginal bleeding, regular painful contractions, fluid leaking, chest pain, calf pain or swelling, dizziness or shortness of breath before exertion.

How SafeMama helps

SafeMama focuses on product labels rather than training plans, but it can help with things that surround exercise: sports drinks, protein powders, supplements, muscle rubs and painkillers, all of which are worth checking during pregnancy.

Open the SafeMama app, scan the barcode or search the ingredient, then use the result as a starting point for a conversation with your healthcare provider.

Sources

• ACOG exercise during pregnancy
• NHS exercise in pregnancy