Being active throughout your pregnancy will benefit you and your baby.
If you’re already active, being pregnant shouldn’t stop you. If you’re not doing much activity now, finding out you’re pregnant can be a great opportunity to start.
Adding regular activity into your everyday life can help you:
There are lots of activities to choose from – it’s best to check with your midwife or physiotherapist that whatever you choose is safe for you and your baby.
It won’t take long to realise the benefits of being active. Keeping active is fun and:
Regular activity during pregnancy means:
To keep active you could try:
If you watch TV you could try getting up and moving around your house or garden during the breaks.
Good activities are brisk walking and swimming or using a static bike.
Choose a low-impact class for pregnant women, such as swimming and aquanatal classes.
Yoga can be a great choice. It’s also a helpful way to learn relaxation and breathing skills that can help you feel calm and peaceful.
Classes are a great way to meet other mums-to-be and build up a support network too.
See what’s on at your local leisure centre or ask your midwife for information about local groups.
Try and be active every day, and aim to do at least 150 minutes a week.
You don’t need to do it all in one go – try sessions of 10 or 15 minutes at a time.
Being active is usually safe for both you and your growing baby. It’s important to get the balance right. Make sure you’re doing enough to give you real benefits, but not so much that you’re overdoing it.
As your body changes to get ready for birth, the ligaments around your spine, hips and pelvis soften. This makes them less stable and can mean you’re more likely to have an injury, so take care not to overstretch.
Ask your midwife for advice and remember:
Some activities aren’t a good idea because there’s a chance you might have a hard fall or be thrown off balance.
Most GPs and midwives will suggest you:
If you already do a fitness class or play sport, tell your instructor or coach that you’re pregnant.
If you’re worried about the activity you’re doing or want help and support to be more active, talk to your midwife or physiotherapist.
Translations and alternative formats of this information are available from Public Health Scotland.
If you need a different language or format, please contact email@example.com.
2 November 2023