What physical exercise is safe during pregnancy?
Moderate physical activity is encouraged for the vast majority of pregnancies — here's what's recommended and what calls for more caution.
For an uncomplicated pregnancy, most medical bodies recommend at least 150 minutes of moderate physical activity a week, spread across several days. Brisk walking, swimming, stationary cycling, and prenatal yoga are generally well tolerated at every trimester.
Regular exercise during pregnancy is linked to a lower risk of gestational diabetes and preeclampsia, better weight management, and often an easier labor and postpartum recovery. It also helps with managing stress and sleep issues.
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Some activities are best avoided: contact sports, activities with a high fall risk (downhill skiing, horseback riding), scuba diving, and exercises done lying flat on your back after the first trimester, which can reduce blood flow back to the heart.
The general rule is to listen to your body: you should be able to hold a conversation while exercising, without excessive breathlessness. If a pregnancy involves complications (placenta previa, preeclampsia, risk of preterm birth), your healthcare provider will tell you what adjustments — or temporary restrictions — are needed.
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This information is general and does not replace advice from your healthcare professional (doctor, midwife, nurse, pharmacist). Every situation is unique: always check with them before making a decision. In an emergency, call 911 or your local emergency services.
