Physical activity guidelines during pregnancy
The physical activity guidelines during pregnancy advise that you should continue with activities that you were doing pre-pregnancy (adapting where necessary) and if you were not already active then the general advice is to start gradually (unless advised by a medical practitioner).
You should ideally aim for at least 150 minutes (2 hours 15 minutes) per week at a moderate intensity, with strength and balance activities included at least twice a week.
What this means
It is important to listen to both your medical professional as well as your own body during your pregnancy and to avoid anything that may cause you to bump your bump.
- Aerobic exercise refers to exercise that raises both your heart and breathing rate, some examples of this might be going for a brisk walk or dancing.
- Strengthening activities refers to exercises that will strengthen your muscles, this might include resistance bands or lifting weights.
- Balance activities will support you in maintaining your core, these may include squats, one leg stands, yoga and Pilates.
As with all physical activity messaging, it is important to limit the amount of time we spend in one position (sedentary behaviour), this should be broken down throughout the day. *It is vital that you listen to your body and health professionals.
Activity ideas
There are a range of activities you can do to continue being physically active, some of these may include:
- Exercise classes
- Swimming
- Walking
- Cycling
- Carrying shopping
- Gardening
- Household chores
Health benefits
Remaining physically active whilst you are pregnant can have a wide range of health benefits for both you and your unborn baby, some of which are listed here.
- Reduced risk of gestational diabetes
- Lowers blood pressure
- Reduces risk of pre-eclampsia
- Back pain
- Postpartum recovery
- Mood and anxiety
- Sleep
- Muscle strength and recovery
For more information on activity ideas or the health benefits associated with being active during pregnancy, visit the Exercise in pregnancy page on the NHS website.
Local support and services
SASP, our activity and sports partnership have some support and guidance on exercising whilst pregnant, in addition to some exercise ideas alongside some exercise videos you can try at home. For more information visit During Pregnancy – Somerset Activity and Sports Partnership.
Resources
The NHS holds a wealth of information and advice on exercising whilst pregnant, this includes where to start, why it is beneficial for both you and your baby, types of exercises to avoid as well as the importance of pelvic floor exercises. For more information visit Exercise in pregnancy on the NHS website.
Top tips for staying active during pregnancy
- Choose gentle, safe activities that feel comfortable – Walking, swimming, pelvic‑floor exercises, yoga, and antenatal fitness classes are great options to support strength, posture and wellbeing during pregnancy and beyond.
- Start small and listen to your body – Short sessions (10 to 15 minutes) can be easier to manage, especially with fatigue or morning sickness. Build up slowly and stop if something doesn’t feel right.
- Make activity part of your daily routine – Attach movement to everyday moments, like a short walk after lunch, gentle stretches before bed, or doing pelvic‑floor exercises while waiting for the kettle to boil.
- Plan for support where needed – Ask a partner, friend or family member to join you on a walk, help with childcare so you can move safely, or encourage you when energy levels drop.
- Notice and celebrate how activity helps you feel – Movement can boost mood, reduce stress, improve sleep and ease aches. Paying attention to these benefits can help motivation stay strong during changing routines.