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.

If you have a specific condition in pregnancy, however, you may need to ask your healthcare team. Your doctor or midwife will tell you if you should limit the amount of exercise you do, and they will explain why.

Talk to your doctor or midwife if you have any worries about aches, pains or other issues. Generally, you should stop exercising immediately if you feel unwell or are in pain. Listen to your body and always tell your midwife or doctor if you’re worried about any pain or discomfort.

What are the warning signs to watch out for?

Whatever activity you’re doing and whatever stage of your pregnancy you’re at, stop at once if:

Even if you don’t have any of these symptoms, if you feel unwell, uncomfortable or just ‘not right’ and you’re worried, stop exercising and talk to your doctor or midwife.

Don’t start exercising if:

Contact your doctor or midwife if you’re having spotting or deep stomach/pelvic pain.

Don’t overdo it!

Avoid pushing yourself too hard as this can make you overheat, which is not good for your baby. You should aim to work hard enough so that you breathe more deeply and your heart beats faster, but not so hard that you can’t hold a conversation or are gasping for breath.

If you’re doing an exercise class or working out in the gym, tell the teacher or gym instructor you’re pregnant and ask their advice about checking your heart rate.

Heart rate to aim for when doing aerobic exercise in pregnancy

Your age

Heart rate (beats/minute)

Less than 20 years140-155
20-29 years135-150
30-39 years130-145
Over 40 years125-140

Eat right for exercise in pregnancy

It’s important to eat well during your pregnancy to provide energy for you and your baby.

Read more


  1. RCOG (2006) Recreational Exercise and Pregnancy: Information for you, London, Royal College of Obstetricians and Gynaecologists: https://www.rcog.org.uk/globalassets/documents/patients/patient-information-leaflets/pregnancy/recreational-exercise-and-pregnancy.pdf 
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    Last reviewed on July 31st, 2018. Next review date July 31st, 2021.

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    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.
    • By Sarah Peyton (not verified) on 7 Jan 2020 - 20:51

      Hi! I’m ten weeks and have been spotting and bleeding some not enough to fill a liner but still enough. I have a back pain that kinda burns mid part of my back that stops when I sit down. Is it a miscarriage happening or do I just need to slow down my exercises??

    • By Carrie Sallese (not verified) on 24 Sep 2019 - 00:06

      I am currently 9 weeks pregnant and I have a very physical job as a painter. I noticed when I work to hard I start to bleed. Is this normal?

    • By Midwife @Tommys on 24 Sep 2019 - 10:12

      Hi Carrie
      Any bleeding, at any gestation of pregnancy is considered abnormal until proven otherwise. So please be seen urgently today if you have already done so.
      Tommy's Midwife

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