Is it safe to exercise during pregnancy? The World Health Organization’s 2020 guidelines recommend that pregnant and postpartum women get at least 150 minutes of moderate aerobic activity a week, mixing aerobic and muscle-strengthening activities, and note that gentle stretching may also help. They also list what to avoid: heat, contact and fall-risk activities, and lying flat on the back after the first trimester. We quoted the paper presenting the WHO guidelines as written.
1. 150 minutes of moderate activity a week, through pregnancy and after birth. Be active regularly, combine aerobic and muscle-strengthening activity, and add gentle stretching if you like.
2. Already active? You can carry on. Women who did vigorous exercise before pregnancy can continue during pregnancy and after birth. Competition or training well above the guideline should be supervised by a specialist health care provider.
3. Four things to avoid. Exercise in excessive heat and humidity, activities with physical contact or a high risk of falling, activities lying on your back after the first trimester, and activities at high altitude if you do not normally live there.
This is general information. Talk to your doctor before starting exercise in pregnancy, and stop and seek care at once if the danger signs your doctor described appear. The WHO guidelines also say health care providers should tell women what those signs are.
WHO 2020 recommendations — pregnant and postpartum women
- Regular physical activity throughout pregnancy and after birth.
- At least 150 minutes of moderate aerobic activity a week for substantial health benefits.
- A variety of aerobic and muscle-strengthening activities; adding gentle stretching may also be beneficial.
- Women who were habitually vigorous or physically active before pregnancy can continue during pregnancy and after birth.
- Limit sedentary time — replacing it with activity of any intensity, even light, brings health benefits.
For safety — what the guidelines say
| Avoid | Guideline wording | Why (our summary) |
|---|---|---|
| Heat | Physical activity in excessive heat, especially with high humidity; drink water before, during and after | Temperature and fluids |
| Contact and falls | Activities involving physical contact, a high risk of falling, or that might limit oxygenation | Blows to the bump, falls |
| Lying on the back | Activities in a supine position after the first trimester | The guidelines give no reason at this point |
| Altitude | Activities at high altitude when not normally living at altitude | Less oxygen |
What it brings — the evidence the guidelines cite
The guidelines say activity in pregnancy reduces the risk of pre-eclampsia, gestational hypertension, gestational diabetes, excessive weight gain, delivery complications and postpartum depression, with no increase in risk of stillbirth, newborn complications or adverse effects on birth weight.
Splitting 150 minutes — our example
| Pattern | Each session | Per week |
|---|---|---|
| 5 days a week | 30 minutes brisk walking | 150 minutes |
| 3 days a week | 50 minutes (walking, indoor cycling) | 150 minutes |
| Every day | About 21 minutes (150 ÷ 7) | 150 minutes |
The layout is our example, not a prescription. Moderate means out of breath but still able to talk — see our talk test on exercise intensity. Agree intensity and type with your doctor during pregnancy.
Checklist
- ☐ Check with your doctor that exercise is fine, and learn the stop signs
- ☐ Aim for 150 minutes of moderate activity a week, starting small
- ☐ Skip hot, humid days and drink water
- ☐ Drop moves lying flat on your back after the first trimester
- ☐ Avoid contact sports and activities with a high risk of falling
Questions that remain
I did not exercise before pregnancy. Can I start now?
The guidelines recommend regular activity for pregnant women, and the WHO fact sheet says “any amount of physical activity is better than none.” Talk to your doctor before starting.
When can I start again after giving birth?
The guidelines give the same recommendation after birth, but when to resume depends on the type of delivery and recovery, so we do not set a date here. Ask at your postnatal check.
Sources
- Bull FC et al. — World Health Organization 2020 guidelines on physical activity and sedentary behaviour, Br J Sports Med 2020 (checked 1 October 2026). Recommendations for pregnant and postpartum women (150 minutes; aerobic, strength, stretching; continuing vigorous activity; sedentary time), safety considerations (heat and hydration, contact and falls, supine after the first trimester, altitude), specialist supervision, danger signs and expected benefits.
- WHO — Physical activity fact sheet (26 June 2024). “Any amount of physical activity is better than none.”
- Our own working. The ways of splitting 150 minutes are ours.
Where to check further
- After the baby arrives — how much exercise children need (30 minutes of tummy time for under-1s, among others).
- Exercise intensity — talk test on exercise intensity.
Written on 1 October 2026. The recommendations are from the WHO guidelines; the time layouts are ours.
