Pregnancy and health needs differ from person to person. This article summarises general NHS information; it is not individual medical advice, a pregnancy exercise programme or an offer of specialist antenatal classes. Speak with your midwife or GP if you have a health condition, have been advised to limit activity, are new to exercise or are unsure what is suitable for you.

Start with guidance that fits you

The NHS pregnancy exercise guidance says that, for most people, it is usually fine to continue activities they already do if comfortable. If you are new to exercise, start gently and increase gradually. The NHS suggests aiming for 150 minutes of moderate activity a week, spread across the week if helpful; if you cannot manage that amount, do what you can. Do not start a new vigorous activity during pregnancy.

Walking, swimming and some forms of yoga may suit some people. Choose an activity that feels comfortable, listen to your body and tell any instructor that you are pregnant. If you have questions about a specific activity or pregnancy-related condition, check with your maternity team first.

Safety points from the NHS

• Avoid activities with a risk of falling or being hit in the abdomen, and do not scuba dive.
• In later pregnancy, the NHS advises avoiding any activity that involves lying flat on your back for more than a few minutes, as this can make you feel dizzy.
• Drink water, keep cool and stop if you feel uncomfortable, too hot or unwell.
• If you have a health condition or any concerns, ask your midwife or GP what is appropriate for you.

There is no need to force a target or compare your activity with someone else's. Your maternity team can help you adapt movement to your health, pregnancy and previous activity level.

Further reading: NHS: Exercise in pregnancy · NHS: Keeping fit and healthy with a baby.