Free family guide · Healthy pregnancy

Exercise during pregnancy

CDC suggests at least 150 minutes a week of moderate aerobic activity, such as 30 minutes on 5 days, unless there is a medical reason not to.[1]

Last reviewed: Next review: No outside ads and no affiliate links.

Sources on this page: CDC; ACOG; NHS

This page shares what health organizations say. It is not medical advice. It is general information. Talk to your doctor, midwife or pediatrician about your own situation.

In an emergency, call 911.

How much

ACOG says that in a healthy pregnancy it is safe to keep exercising or to start, and that exercise does not raise the risk of miscarriage, low birth weight or early delivery.[2]

ACOG describes moderate intensity as being able to talk but not sing.[2] The NHS advises 150 minutes a week plus 2 sessions of strength exercise.[3]

Sources differ

Sources suggest different starting points if you are new to exercise:[4][2]

  • The NHS says you can start with 10 minutes a day.[4]
  • ACOG suggests starting with 5 minutes a day and adding 5 minutes each week, up to 30 minutes.[2]

Activities and what to avoid

ACOG lists walking, swimming and water workouts, stationary cycling, and modified yoga and Pilates among the safest activities.[2]

ACOG says to avoid:[2]

  • contact sports and skydiving;[2]
  • sports with a high risk of falling, such as skiing, surfing, horseback riding, gymnastics and off-road cycling;[2]
  • hot yoga or hot Pilates, and scuba diving;[2]
  • activity above 6,000 feet if you do not live at altitude;[2]
  • overheating and lying flat on your back.[2]

The NHS says not to start new vigorous sports and to avoid exercising on an empty stomach.[3] CDC says to avoid lying flat on your back during exercise after the first trimester.[1]

The NHS says a hormone called relaxin loosens your ligaments, so running may get uncomfortable.[5] It suggests pelvic floor exercises.[6]

Benefits sources list

ACOG says exercise can reduce back pain and constipation, may lower the risk of gestational diabetes, preeclampsia and cesarean birth, and can help with healthy weight gain.[2]

When to stop and call

ACOG says to stop and call your provider for:[2]

  • bleeding from the vagina;[2]
  • dizziness or fainting;[2]
  • shortness of breath before you start, or chest pain;[2]
  • headache or muscle weakness;[2]
  • calf pain or swelling;[2]
  • regular, painful contractions;[2]
  • fluid gushing or leaking from the vagina.[2]

CDC says to ask your doctor about adjusting your activity.[1]

Questions families ask

Is it safe to start exercising while pregnant?

ACOG says that in a healthy pregnancy it is safe to start, and suggests beginning with 5 minutes a day.[2]

Can I lie on my back to exercise?

CDC says to avoid lying flat on your back during exercise after the first trimester.[1]

Free from UpOnly Learning. Written for families of every faith. No outside ads and no affiliate links. Every fact on this page comes from the sources listed below. How we source and review these pages

Updated 2026-10-24: first published.

Sources

All sources were opened and checked on the date shown.

  1. Centers for Disease Control and Prevention. Pregnant & Postpartum Activity: An Overview. Checked October 24, 2026.
  2. American College of Obstetricians and Gynecologists. Exercise During Pregnancy. Checked October 24, 2026.
  3. NHS (United Kingdom). Exercise in pregnancy. Checked October 24, 2026.
  4. NHS (United Kingdom). 4 weeks pregnant guide. Checked October 24, 2026.
  5. NHS (United Kingdom). 19 weeks pregnant guide. Checked October 24, 2026.
  6. NHS (United Kingdom). 13 weeks pregnant guide. Checked October 24, 2026.