Exercise During Pregnancy: NHS Guidance in Plain English

You are growing a whole person, maybe while also chasing a toddler and holding down a job. Some days you feel great. Other days, getting off the sofa feels heroic. And everyone has an opinion: “Don’t lift that!”, “You should be doing yoga!”, “My cousin ran a marathon at 8 months!” This post cuts through the noise with the general NHS guidance on exercise during pregnancy, what to avoid, and a simple weekly plan you can take to your midwife or GP.

Please read this first: every pregnancy is different. Talk to your midwife or GP before starting or continuing an exercise routine, especially if you have a health condition, have had complications, or are carrying more than one baby.

What the NHS says about exercise during pregnancy

The NHS page on exercise in pregnancy says the more active and fit you are during pregnancy, the easier it may be to adapt to your changing shape and weight gain, and it may help you cope with labour and get back into shape after the birth. Key points from the NHS:

• Aim for at least 150 minutes of moderate activity a week, plus strength exercises on 2 days. Any activity is better than none.
• Use the talk test: at a moderate level you should be able to hold a conversation, but not sing.
• If you were not active before, start with about 10 minutes a day and build up gradually.
• Do not start new vigorous activity, such as running, if you did not do it before.
• Keep up your usual activity for as long as you feel comfortable, if your midwife is happy.

What to avoid

The NHS advises avoiding:

• Sports with a risk of falling or being hit in the tummy, such as hockey, rugby or mountain biking.
• Lying flat on your back for more than a few minutes in later pregnancy, which can make you feel dizzy.
• Exercising on an empty stomach, which could make you feel faint.
• Scuba diving.
• Getting too hot. Keep cool, drink water and tell your instructor you are pregnant.

Stop exercising and contact your midwife or GP if you feel unwell, have pain, bleeding, fluid leaking, dizziness, chest pain, a headache that will not go away, your baby moving less, or anything else that worries you. If it feels urgent, call 999 or go to maternity triage.

A sample week, by trimester

This is general guidance for a healthy, uncomplicated pregnancy with your midwife’s go-ahead. Adjust to how you feel on the day.

First trimester: keep the habit, go easy on tired days

• 3 to 5 brisk walks of 20 to 30 minutes.
• 2 strength sessions of 20 minutes: 3 rounds of 10 squats to a chair, 10 incline push-ups, 10 glute bridges, 10 band rows and 8 side-lying leg lifts each side.
• On sick or exhausted days, a 10-minute walk is a win.

Second trimester: often the “good” stretch

• Keep walking, or try swimming or aqua classes, which the NHS mentions can ease pressure on joints.
• Continue strength twice a week. Swap floor bridges for standing hip hinges as your bump grows, and do push-ups against a wall or worktop.
• Add daily pelvic floor exercises. My post on pelvic floor exercises for mums explains how.

Third trimester: shorter, gentler, more comfortable

• Shorter walks, more often.
• Light strength work with a lower range: sit-to-stands, wall push-ups, seated rows, side-lying exercises.
• Gentle mobility for hips and upper back. Avoid lying flat on your back.

If you develop pelvic or hip pain, speak to your midwife, as you may be referred to a physio. Pelvic girdle pain is common, and a physio can give you exercises that suit you.

Strength training while pregnant: a few coaching cues

• Breathe out on the effort. Avoid holding your breath and straining.
• Keep it moderate. Finish each set feeling you could do several more reps.
• Watch your tummy. If you see doming or coning along the middle of your bump during an exercise, choose an easier version. I explain more about this in my post on tummy gap after pregnancy.
• Balance changes. Hold a chair or wall for lunges and single-leg moves.
• Stop if it hurts. Discomfort in the pelvis, back or bump is a cue to stop and check in with your midwife.

Can you come to a bootcamp class while pregnant?

SYP Bootcamp is a general small-group class, not a specialist pregnancy class. If you are already active, your midwife or GP is happy for you to exercise, and you tell me you are pregnant before you book, we can talk through whether a class suits you and which options to use. Every exercise has easier versions, and we avoid anything where you could take a knock. If you would feel more comfortable in a dedicated class, my post on pregnancy exercise classes covers what to look for.

After the birth, the NHS advises waiting for your postnatal check, usually around 6 to 8 weeks, before returning to more structured exercise. The NHS page on your 6-week postnatal check explains what happens.

FAQs

Is it safe to exercise during pregnancy?

For most people with a healthy pregnancy, yes. The NHS recommends staying active, but check with your midwife or GP first, especially if you have any complications.

What exercises should you avoid while pregnant?

The NHS advises avoiding contact sports, activities with a risk of falling, lying flat on your back for long periods in later pregnancy, scuba diving and exercising on an empty stomach.

Can I lift weights when pregnant?

Strength exercises are part of NHS guidance for pregnancy. Keep the effort moderate, breathe steadily and avoid straining. If you are new to weights, start light and get advice from your midwife.

Can I start running while pregnant?

The NHS advises not to start new vigorous exercise such as running in pregnancy. Brisk walking or swimming are good alternatives.

Book your first class

If your midwife is happy for you to stay active, or you are planning your return after baby, I would love to help. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people and £15 a class. Please call or WhatsApp me on 07301 512215 before your first session to tell me how far along you are, then book your £15 class here. If you would prefer a 1-1 plan for pregnancy or after, take a look at personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.