How Much Exercise is Recommended During Pregnancy?

Written By Aine Brislane

Staying active during pregnancy offers so many benefits from reducing back pain and improving mood, to lowering the risk of gestational diabetes and supporting the health of the growing baby. A common question I hear from pregnant individuals is “How much exercise is safe?”

The Guidelines

According to published exercise guidelines in pregnancy, those without contraindications should look to achieve:

  • 150 minutes of moderate-intensity exercise per week

  • Spread this over at least 3 days per week (daily movement is even better)

  • Include aerobic exercise (e.g., brisk walking, cycling, swimming) and muscle-strengthening activities (e.g., resistance bands, bodyweight, or light weights)

  • Perform pelvic floor exercise daily to strengthen the pelvic floor muscles

What Does “Moderate Intensity” Mean?

  • You should be able to talk but not sing while moving. This is often called the “talk test”.

  • For those who wish to monitor their heart rate during exercise, moderate intensity would equate to approximately 121 to 146 beats per minute.

Safety Considerations

  • Avoid high-risk or contact sports where falls are likely (e.g., skiing, horseback riding).

  • Stay well hydrated, avoid overheating, and listen to your body.

  • If you experience warning signs (e.g., vaginal bleeding, dizziness, chest pain, contractions), stop exercising and consult your healthcare provider.

Bottom Line

  • Aim for 150 minutes per week of moderate activity, combining aerobic, strength, and pelvic floor training. The best exercise during pregnancy is the one you enjoy, can do safely, and can maintain consistently.

Aine Brislane
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