Can you keep exercising in pregnancy, and how much if you’re new to it? The NHS page “Exercise in pregnancy” says exercise is safe in pregnancy: start new activity gently, and you can usually keep doing what you already do. The amount is the same as for all adults — 150 minutes (2 and a half hours) of moderate activity a week and muscle strengthening on 2 days. If you’re new to exercise, start with about 10 minutes a day.
1. 150 minutes (2 and a half hours) moderate + strength 2 times a week — the same as all adults; if you can’t, do what you can.
2. New to exercise? Start with about 10 minutes a day — and don’t take up vigorous activity such as running.
3. Avoid lying flat on your back for more than a few minutes — it can make you dizzy and isn’t good for your baby.
Why move — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Fitness | May help you stay fit | — |
| Birth | May prepare your body for birth and help recovery | — |
| Complications | May lower the risk of gestational diabetes and pre-eclampsia | The NHS says “may” |
| Sleep and mood | May improve sleep, mood and mental health | — |
How much — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Total | 150 minutes (2 and a half hours) moderate a week, including strengthening | Same as for all adults |
| Moderate | Heart rate up, breathing faster, warmer — you can talk but not sing | See the talk test note below |
| Examples | Walking, swimming, yoga count | — |
| Splitting | Short daily sessions or spread over several days | — |
| Strength | 2 sessions a week — yoga, carrying shopping or children, gym strength training if you already do it | Gym training only if already doing it |
| If you can’t | Do what you can — any activity is better than none | — |
The talk test is explained in how to measure exercise intensity.
Getting started — 10 minutes a day
If you’re new to exercise, the NHS says start with about 10 minutes a day and build up day by day to 150 minutes a week. With a known health condition, take extra care and ask your midwife which activities are safe. Don’t start a new vigorous activity such as running in pregnancy.
| Stage (our example) | Per day | Weekly total (our sum) |
|---|---|---|
| Start | about 10 min | 10 × 7 days = 70 min |
| Goal | Build up day by day | 150 min (2 and a half hours) |
The page gives no rate of increase in minutes. The 70 minutes is our sum for 10 minutes every day.
Later pregnancy — NHS
- Listen to your body; don’t push too hard.
- As your bump grows, switching may feel better — e.g. brisk walking instead of running.
- Swimming can be good because water takes pressure off muscles and joints; there may be water-based pregnancy classes.
- Avoid activities that involve lying flat on your back for more than a few minutes.
Exercising safely — do and don’t
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Do | Tell the trainer or instructor you’re pregnant | — |
| Do | Drink water | — |
| Do | Keep cool, suitable clothing | — |
| Do | Stop if uncomfortable, too hot or unwell | — |
| Don’t | Sports with a risk of falling or bumping your bump — hockey, rugby, mountain biking | — |
| Don’t | Exercise on an empty stomach — you could faint | — |
| Don’t | Scuba dive — may be unsafe for your baby | — |
The WHO guidance is in WHO guidance on exercise in pregnancy. Both give 150 minutes a week.
Checklist
- ☐ 150 minutes moderate + strength 2 times a week
- ☐ New to it? 10 minutes a day, building up
- ☐ No new vigorous activity
- ☐ No more than a few minutes lying flat on your back
- ☐ Not on an empty stomach; stop if too hot or unwell
Questions that remain
Are there warning signs to stop and call someone?
This page has no list. It says stop if uncomfortable, too hot or unwell, and ask your midwife if you have a condition. In Korea, ask your obstetrician (our note).
I already ran before pregnancy — can I carry on?
The NHS says you can usually keep doing what you already do, and that as your bump grows you may prefer brisk walking. What it says not to start is vigorous activity.
Sources
- NHS — Exercise in pregnancy — source (page shows: reviewed 24 September 2026, next review due 24 September 2029; checked 22 October 2026). Benefits, 150 minutes and strength on 2 days, the moderate test, starting with 10 minutes, later pregnancy, do and don’t.
- Not read. Linked pages from other organisations (Tommy’s, Start for Life); the video on making birth easier.
- What we added. The “worth noting” column and the Korean care gloss.
Where to check further
- Your obstetrician — what you can do with a condition or complication.
Written on 22 October 2026. The content is from the NHS; the glosses are ours.
