If any of the situations listed below apply to you, it’s important to ask your doctor or midwife for advice about how active you should be during your pregnancy. They’ll also be able to tell you what kind of exercise is okay for you and your baby.
Exercising during pregnancy if you have a health problem
If you have any serious medical conditions or health problems, have a chat with your GP or specialist about how active you can be during your pregnancy. Serious problems include heart or lung disease, epilepsy, diabetes that is not well controlled, and anaemia.
Exercising after bleeding in pregnancy
If you have any bleeding from your vagina during your pregnancy, you should see your midwife or doctor as soon as possible. If you have had bleeding after 12 weeks of pregnancy, ask your doctor’s advice about how best to keep active.
Blood pressure problems and exercising in pregnancy
If you have problems with your blood pressure, talk to your midwife or doctor about whether you should stay active. It is likely to depend on how severe your symptoms are.
Exercising with a high risk of preterm birth
Studies have shown that exercise alone is not a cause of preterm birth. However, if you have been told you are at risk of going into early labour, talk to your midwife or doctor about how much activity is safe for you and your baby.
Exercising with a low-lying placenta (placenta praevia)
In most cases the placenta moves upwards as the womb grows. For some women, however, the placenta may continue to lie in the lower part of the womb after 20 weeks.
If this is the case for you, talk to your midwife or doctor about how much activity is safe for you and your baby. A placenta in this position is called placenta praevia and may mean you need to take extra care.
Exercising with cervical insufficiency (weak cervix or cervical weakness)
The cervix is the ‘neck’ of the womb. When a normal pregnancy reaches full term, the cervix begins to dilate (open) and efface (shorten) to allow the baby out.
Cervical insufficiency (or cervical weakness/incompetent cervix) is the term for when this happens early without labour or contractions. It can lead to your waters breaking early and late miscarriage or premature birth.
If you have a weak cervix or have had a cervical stitch, talk to your doctor or midwife about staying active. You may be advised to cut down on exercise.
Pelvic pain and exercise
Some women develop pelvic pain in pregnancy. This is also sometimes called pelvic girdle pain (PGP). If you have SPD/PGP the amount of exercise you will be able to do will depend on how severe it is and what you’re able to do without pain.
You should avoid activities that make the pain worse. If you enjoy swimming, you may find that you can continue with it but avoid the breast stroke as the kicking movement can make the pain worse.
You could also ask your midwife about wearing a pelvic support belt.
The Association for Chartered Physiotherapists in Women’s Health (ACPWH) advises that you stay as active as possible within your pain limits.
Exercising during pregnancy with diabetes
You should have your blood glucose monitored, eat at regular times, take rest at specific times, and ensure that your baby is carefully monitored.
Find out more about exercising with gestational diabetes.
How to keep cool when exercising in pregnancy
To avoid overheating:
- Give the sauna and steam room a miss.
- Avoid exercising in very hot temperatures.
- Drink enough water or other fluids.
Give yourself a few days to get used to the temperature if you’re spending time in a hot climate and you’re not used to it.
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.
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.
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.
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.
Many people find it helps to set exercise goals to help them stay fit 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.
- RCOG (2006) Exercise in Pregnancy: Statement No. 4, London, Royal College of Obstetricians andGynaecologists: https://www.rcog.org.uk/globalassets/documents/guidelines/statements/statement-no-4.pdf (Accessed on 21/05/18)
- NHS Choices. Exercise in pregnancy. http://www.nhs.uk/conditions/pregnancy-and-baby/pages/pregnancy-exercise.aspx (Page last reviewed: 14/01/2017. Next review due: 14/01/2020)
ℹLast reviewed on July 31st, 2018. Next review date July 31st, 2021.
By Andrea (not verified) on 20 Jul 2018 - 08:07
Do I actually need to keep track of my heart rate and keep it under a certain level while exercising? A HR limit of 140 doesn’t allow me to do much of the cardio I did before pregnancy.
By Midwife @Tommys on 20 Jul 2018 - 13:06
You do not necessarily need to monitor your heart rate, it is more important to listen to your body and do what feels comfortable for you. If you are able to continue to exercise as previously before pregnancy then you can carry on, but if you get any pain or become very breathless then it is important to slow down and stop what you are doing.