Making a plan for exercising in pregnancy

Many people find it helps to set exercise goals to help them stay fit during pregnancy.

If you were active before you got pregnant, you should aim to keep your current level of fitness. You may find you slow down naturally towards the end of pregnancy as your bump grows.

If you haven’t exercised before, it’s a good idea to start off with 10 or 15 minutes’ continuous exercise 3 times a week, and slowly build this up.

Ideally, you should work towards 30 minutes of activity, at least 4 times a week. If you decide to start with 30 minutes, you can break it up into 10-minute blocks.

Find it difficult to get motivated? Remind yourself of the benefits of an active pregnancy.

Put pen to paper

Lots of people find that writing down the activities they have done and what they plan to do keeps them motivated. An easy way to keep track of how active you are is to fill out a weekly exercise goal sheet or record it in a diary.

There are also some free apps that can help you track your daily steps and other activities.

Download a weekly exercise goal plan.

Why does a pregnancy exercise goal plan help?

Writing down your activity goals and things you’ve already done lets you plan ahead, and you can see your achievements.

You can decide what activities you’d like to do, or what will be possible, depending on your work, any older children and other things that are going on in your life.

It’s normal to feel tired at times during your pregnancy but doing some gentle exercise will actually make you feel less tired, so try to stick to your plan.

Making a ‘Plan B’

You can also have a back-up plan if something gets in the way, such as having to work late or getting stuck in traffic.

Your Plan B could be an easy pregnancy home workout, or a quick walk with a friend or partner.

Reward your progress

If it helps, choose treats each week to reward yourself for staying active and meeting your goals. These could be things like a cinema trip, getting your nails done or just a nice bath with bubbles.

How can I make meeting my pregnancy exercise goals easier?

Make it a group activity

You may find exercising with another person more fun than doing it alone. Ask a friend or your partner if they will keep you company by walking, swimming or doing a class with you.

Count your steps

Using a pedometer (a device that counts your steps as you walk) can make it easier to keep track of your activity. Make it a competition with yourself by counting your daily or weekly steps and seeing if you can add to it bit by bit.

You may be able to download a pedometer or step-counting app to help you set targets and see how far you’ve walked.

You can add more steps by:

  • walking to the shops
  • getting off the bus a few stops earlier
  • parking your car before you reach where you’re going and walking the rest of the way
  • taking your dog for an extra walk
  • climbing the stairs instead of using the lift.

Don’t forget your pelvic floor

Make sure you give your pelvic floor muscles a workout as part of your daily routine. Strong pelvic floor muscles will help you ease your baby out and recover more quickly after the birth.

Regular pelvic floor exercises will also help stop you wetting yourself by accident, especially when your growing baby starts to press on your bladder.

More about exercise

  • Top angle view of woman holding baby pump, sat on yoga mat.


    Pregnancy yoga at home with The Yoga Midwife

    Yoga is a great way to stay active and look after your wellbeing during and after pregnancy. There are some brilliant tutorials you can access online, just make sure they are specialised for pregnancy. The Yoga Midwife takes us through some simple poses to get you started.

  • Cartoon pregnant woman walking


    Staying active during the coronavirus pandemic

    We are all trying to cope with changes to our routine, including how we eat and exercise to look after ourselves. The important thing is trying to be as active as you can, without comparing yourself to others.

  • Image of pregnant woman exercising on her back on an exercise mat


    Simple, at-home workouts from Bumps and Burpees

    Pregnancy-safe, at-home workouts with no equipment needed! We asked Charlie, founder of Bumps and Burpees and personal trainer qualified in pre & post natal training to provide some simple exercises to do at home.

  • Woman stretching at desk.

    5 easy office exercises to do when you’re pregnant

    Stuck at your desk feeling uncomfortable and achy? Have a go at our simple pregnancy excises - you don’t even need to leave your desk.

  • Large pregnant woman swimming.

    I'm overweight. What exercise can I do during pregnancy?

    Most types of exercise are fine even if you are overweight. Being active during your pregnancy is safe and healthy for you and your baby.

  • Pregnant woman with yoga mat and water bottle in park.

    Can I exercise with SPD/PGP?

    Symphysis pubis dysfunction (SPD), also known as pelvic girdle pain (PGP), is a fairly common pregnancy condition. It is caused by the way pelvic joints move during pregnancy. It can make exercise more difficult but there are things you can do.

  • Pregnant woman on cross-trainer.

    Is it safe to exercise in pregnancy?

    Yes it is. In fact, if your pregnancy is uncomplicated, it is safer to exercise than not to as it brings down the risk of gestational diabetes and high blood pressure.

  • 'FAQ' written in pink chalk on black board.

    Exercise FAQs

    Frequently asked questions about exercise in pregnancy, including what exercises to try and which ones to avoid.

  • Pregnant woman doing pelvic floor exercises.

    Pelvic floor exercises

    Doing pelvic floor exercises regularly will help prevent you accidentally leaking wee when you cough or strain, both during your pregnancy and after your baby is born.

  • Pregnant woman on exercise ball.

    An easy pregnancy workout

    These simple pregnancy-friendly exercises don’t take very long to do and you can fit them into your everyday life, at work or at home.

  • Woman in late stages of pregnancy.

    When to stop exercising in pregnancy

    If you're having an uncomplicated pregnancy you are safe to stay active comfortably right up to the end of your pregnancy.

  • Mum and daughter out on a walk.

    10 tips for staying active in pregnancy

    Being active during your pregnancy is safe and healthy for you and your baby.


Hide details

    Last reviewed on July 31st, 2018. Next review date July 31st, 2021.

    Was this information useful?

    Yes No


    Please note that these comments are monitored but not answered by Tommy’s. Please call your GP or maternity unit if you have concerns about your health or your baby’s health.

    Your comment

    Add new comment