Exercise and weight gain in pregnancy
There is no recommended amount of weight you should put on during pregnancy. Everyone is different. The most important thing is to keep your weight gain to a safe and healthy level for you and your baby. Speak to your midwife if you have any questions about this.
Staying active can help you control the amount of weight you gain during pregnancy.
Find out more about healthy weight gain in pregnancy.
Exercising safely during pregnancy
It is safe to be physically active if you are not having any pregnancy complications.
You may need to take extra care if you have a medical condition or health problem, or if you had problems during a previous pregnancy. Your doctor or midwife can advise you on which activities are safe for you.
There are some situations where you should avoid exercise or stop physical activity. For example, if you have vaginal bleeding.
If your pregnancy is uncomplicated, physical activity does not increase your risk of miscarriage, low birth weight or premature birth.
Read more about exercising safely during pregnancy.
Getting active during pregnancy
Do not worry if you were not very active before your pregnancy. This is a great time to start. There are lots of small changes you can make to your lifestyle to help you move around more.
Getting active can be fun and a good way to get together with friends and meet other parents-to-be. Find out more about the kinds of exercise you can do during your pregnancy.
If you are new to exercise, it is important to build up slowly. Try to:
be active whenever you can, for example, by walking or taking the stairs. If you are sitting down at work or watching tv, try to get up regularly to make a drink or have a walk.
avoid vigorous activities where you cannot talk without getting out of breath.
try to be active for at least 150 minutes every week, or 20 to 30 minutes a day.
do some activities that strengthen your muscles twice a week.
You will probably feel more comfortable when you are exercising if you wear a well-fitting, supportive bra and shoes that support your ankles. Low heels or no heels are best.
You might want to set yourself targets and rewards. Our exercise goal plan helps you work out what you are going to do, when, and how you will treat yourself afterwards.