Staying active during pregnancy can boost your mood, improve sleep, ease back pain and help prepare your body for birth. For most people with a healthy pregnancy, regular moderate exercise is not only safe but recommended.
Good choices at any stage
- Walking — low impact and easy to keep up.
- Swimming and water aerobics — the water supports your bump.
- Prenatal yoga and stretching — for flexibility and calm.
- Stationary cycling and light strength work.
Trimester tips
First trimester: keep your usual routine if you feel up to it, but listen to fatigue and nausea. Second trimester: often the best time — you have more energy. Avoid lying flat on your back for long periods. Third trimester: lower the intensity, focus on gentle movement, pelvic floor exercises and posture.
What to avoid
- Contact sports and activities with a fall risk (skiing, horse riding).
- Scuba diving.
- Exercising to exhaustion or overheating.
When to stop and call your provider
Stop and seek advice if you have bleeding, regular painful contractions, dizziness, chest pain, or fluid leaking. Always check with your midwife before starting a new programme.
General guidance only — your care team can advise what's right for you.