Staying active during pregnancy is one of the best things you can do for yourself and your baby. But if you are wondering how much, how intense and what type of exercise is safe, you are not alone. Here is a simple breakdown, whether you are new to exercise or already active.

How often, how long and how hard?

The gold standard according to health guidelines is:

• 150 minutes of moderate-intensity exercise per week
• Spread over at least three to five days
• Listen to your body and aim for movement, not exhaustion

But what does this actually mean?

• Moderate intensity means you can talk but not sing while moving. Think of it as a brisk walk, not a sprint.
• You can exercise all the way up to birth as long as you feel good and do not have complications.

Best exercises for beginners (non-active pregnant women)

If exercise has not been a big part of your life, start slow. Your body is already working hard growing a baby.

Great options:

• Walking: Simple, safe and effective for stamina and circulation.
• Prenatal yoga: Helps with flexibility, relaxation and pain relief.
• Swimming: Relieves pressure on joints while keeping you active.
• Pelvic floor and core activation: Prevents leaks and supports your back.

Tip: Start with 10 to 15 minutes and gradually increase to 30 minutes. There is no need to jump into a full workout routine overnight.

Best exercises for active pregnant women

If you are already working out, you can keep doing what you love with a few adjustments.

• Strength training: Stick to lighter weights and higher reps to avoid excessive strain.
• Cardio: Walking, swimming, cycling or jogging (if comfortable) are great choices.
• Yoga and Pilates: Focus on prenatal-friendly moves to avoid excessive core pressure.
• Mobility and balance work: Your centre of gravity is shifting, so stability exercises help.

What to avoid:

• High-impact or contact sports such as boxing or football.
• Heavy abdominal exercises such as crunches or planks after the second trimester.
• Anything that causes dizziness, pain or discomfort.

A niche but super useful tip: the talk test and the 80 percent rule

A great way to gauge if you are exercising at the right intensity is the talk test. If you can chat but not sing, you are in the right zone.

Another helpful guide is the 80 percent rule: Instead of pushing yourself to 100 percent, aim for about 80 percent of your max effort. Your body is already in training mode growing a baby, so you do not need to overdo it.

Final thoughts: move in a way that feels good

Pregnancy is not the time to set records. It is about feeling good, staying mobile and preparing your body for birth and recovery. Whether you are new to exercise or a fitness enthusiast, moving your body in a way that feels supportive is the goal.

And always listen to your body. It is your best trainer.

‍