Staying active in pregnancy
How much activity is helpful, what to avoid, and when to stop and rest.
- About 150 minutes of moderate activity a week suits most pregnancies
- Walking and swimming are gentle and effective
- Avoid contact sports, falls risk and overheating
- Ask first if your pregnancy has complications
For most women, staying active in pregnancy is good for you. It helps with backache, constipation, sleep, mood, healthy weight gain and blood sugar, and it can make labour and recovery easier.
Aim for about 150 minutes a week of moderate activity — walking, swimming, stationary cycling, antenatal classes or light strength work. Moderate means you can still hold a conversation. If you were not active before, start with 10 to 15 minutes and build up.
Take care to avoid contact sports and anything with a real risk of falling, scuba diving, exercising in very hot conditions, and lying flat on your back for long periods after the middle of pregnancy. Drink water and do not exercise to exhaustion.
If your pregnancy has complications such as a shortened cervix, bleeding, high blood pressure, or your provider has advised rest, ask what activity is right for you.
- Vaginal bleeding
- Regular painful contractions
- Fluid leaking from the vagina
- Chest pain or severe breathlessness
- Dizziness or fainting
- Calf pain or swelling
Stop exercising and seek care the same day if any of these happen.
This information is general health education and does not replace advice from your nurse, midwife or doctor. In an emergency go to your nearest facility.