For most healthy pregnancies, regular moderate exercise is safe and beneficial. Aim for around 150 minutes a week of activity that still lets you hold a conversation, plus gentle strength work and daily pelvic floor exercises. Avoid contact sports, activities with a high risk of falling, and long periods lying flat on your back later in pregnancy. After birth, start gently when you feel ready and get advice at your 6 to 8-week postnatal check before high-impact exercise.
I’m Gawhar Ahmad, pharmacist and head coach at Being Fit. We offer prenatal and postnatal training with a qualified coach, always alongside your maternity team’s advice. This guide covers the essentials, including the medicines and supplements questions I am often asked.
Key takeaways
- WHO’s 2020 guidelines include specific recommendations for pregnant and postpartum women, and the 2019 Canadian guideline found moderate benefits and no identified harms from prenatal activity.
- Use the talk test: if you cannot hold a conversation, slow down.
- The NHS advises against contact sports such as kickboxing, scuba diving, and lying flat on your back for long periods after 16 weeks.
- Stop and seek medical advice if you have bleeding, fluid leakage, painful contractions, chest pain, dizziness or calf pain or swelling.
- After a straightforward birth, walking, gentle stretches and pelvic floor exercises can start as soon as you feel up to it.
Is it safe to exercise during pregnancy?
For most women, yes. The NHS says exercise is not dangerous for your baby, and that active women are less likely to experience problems in later pregnancy and labour. WHO’s 2020 physical activity guidelines include specific recommendations for pregnant and postpartum women for the first time, and a 2019 Canadian guideline for physical activity in pregnancy concluded that the benefits are moderate and that no harms were identified.
The American College of Obstetricians and Gynecologists reinforces a target of at least 150 minutes of moderate aerobic activity a week during pregnancy and after birth, spread through the week. It also notes that women who were regular exercisers before pregnancy, with uncomplicated, healthy pregnancies, can usually continue more intense exercise such as jogging, while women who were inactive should build up more gradually.
Some pregnancy complications mean exercise needs to be limited or avoided, so always check with your doctor or midwife first, and tell any coach how many weeks pregnant you are.
How hard should I exercise when pregnant?
The NHS offers a simple rule: you should be able to hold a conversation while you exercise. If you become breathless as you talk, you are probably working too hard. Do not exhaust yourself, and expect to slow down as your pregnancy progresses. If you were not active before, do not suddenly take up strenuous exercise. Walking for 30 minutes a day can be enough, and any amount is better than nothing.
What exercises should I avoid in pregnancy?
- Contact sports where there is a risk of being hit. The NHS names kickboxing, judo and squash.
- Activities with a high risk of falling, such as horse riding, skiing and gymnastics, unless done with great caution.
- Lying flat on your back for long periods, particularly after 16 weeks, as the bump can press on a major blood vessel and make you feel faint.
- Scuba diving, and exercise at altitudes above 2,500 metres.
- Strenuous exercise in hot weather. In Dubai, that means training indoors in air conditioning for much of the year and drinking plenty of fluids.
What are the warning signs to stop exercising?
The ACOG lists these warning signs to stop exercising while pregnant: vaginal bleeding, abdominal pain, regular painful contractions, leaking fluid, breathlessness before you start exercising, dizziness, headache, chest pain, muscle weakness affecting balance, and calf pain or swelling. Stop and contact your maternity team. In an emergency in the UAE, call 998.
Which exercises help most during pregnancy?
- Walking and swimming for gentle cardio.
- Strength training with light to moderate weights or bands, focusing on legs, back, glutes and posture.
- Pelvic floor exercises. The NHS says all pregnant women should do them, to reduce or avoid leaking urine after pregnancy. Try 3 sets of 8 squeezes a day.
- Gentle core work, such as the NHS’s box-position back curls and pelvic tilts against a wall.
- Adapted Pilates or yoga, with a coach who knows you are pregnant.
What supplements and medicines should I think about?
This is where my pharmacist hat comes on. The NHS recommends 400 micrograms of folic acid a day before pregnancy and for the first 12 weeks, and 10 micrograms of vitamin D a day. Some women need a higher dose of folic acid, so ask your doctor. Avoid supplements containing vitamin A (retinol), including cod liver oil, as too much can harm your baby’s development.
Check every product with your doctor or pharmacist, including herbal remedies and fitness supplements. Many pre-workout products contain large amounts of caffeine, and the NHS advises no more than 200 mg of caffeine a day during pregnancy. Do not stop a prescribed medicine because you are pregnant without speaking to your doctor first.
When can I start exercising after giving birth?
According to the NHS, if you had a straightforward birth you can start gentle exercise, such as walking, gentle stretches and pelvic floor exercises, as soon as you feel up to it. It is usually a good idea to get advice at your 6 to 8-week postnatal check before high-impact exercise such as running or aerobics. After a caesarean or a more complicated delivery, recovery takes longer, so talk to your doctor or midwife before anything strenuous.
The NHS also notes that your lower back and core muscles may be weaker than before, and that your ligaments and joints stay more supple for a few months after birth, which increases the risk of injury if you stretch or twist too far. Build back gradually.
What does a sensible postnatal return look like?
| Stage | Focus |
|---|---|
| First weeks | Rest, short walks, pelvic floor exercises, gentle breathing and posture work |
| After your postnatal check, if cleared | Light strength training, longer walks, gentle core work, low-impact cardio |
| Following months | Gradually heavier strength work and, when you are ready and symptom-free, higher-impact training |
Look after your mental health too. Depression is common in the months after having a baby, and the NHS notes that gentle exercise can help your mood. If you are struggling, talk to your doctor.
Can I lose weight while breastfeeding?
Gentle, gradual weight loss through good food and regular activity is reasonable for most women, but this is not the time for crash diets. Tell your coach and doctor if you are breastfeeding so your nutrition plan supports it. Every Being Fit package includes a customised nutrition plan.
How does Being Fit support pregnancy and postnatal training?
We offer prenatal and postnatal training with a qualified coach, at your home, in your building gym or online, so you do not have to travel. Sessions work alongside your maternity team’s guidance. Many women prefer a female coach; read what to look for in a female personal trainer. For training basics after your recovery, see strength training for women. Packages start at AED 3,600 a month for 12 sessions; see our packages page.
Pregnant or a new mum and want expert, gentle guidance? Book your free trial and assessment, WhatsApp us on 058 572 2691 or email info@beingfit.ae. Every way to reach us is on our contact page.
Frequently asked questions
How much should I exercise when pregnant?
The ACOG recommends at least 150 minutes of moderate activity a week, spread through the week, for women with healthy pregnancies. Check with your doctor or midwife first.
Can I lift weights while pregnant?
Light to moderate strength training is usually fine in a healthy pregnancy. Avoid straining, lying flat on your back for long periods after 16 weeks, and anything that causes pain or warning signs.
Can I do kickboxing while pregnant?
Not contact kickboxing. The NHS advises avoiding contact sports where there is a risk of being hit, and names kickboxing.
When can I start running after having a baby?
It is usually best to get advice at your 6 to 8-week postnatal check before high-impact exercise such as running, and to build up gradually.
Do you offer female coaches for prenatal and postnatal training?
We have highly qualified female coaches. Tell us your preference when you book.
Sources
- NHS: Exercise in pregnancy
- NHS: Keeping fit and healthy with a baby
- NHS: Your 6-week postnatal check
- NHS: Vitamins, supplements and nutrition in pregnancy
- NHS: Foods to avoid in pregnancy (caffeine)
- ACOG Committee Opinion 804: Physical activity and exercise during pregnancy and the postpartum period, 2020
- Bull FC, et al. WHO 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med, 2020
- Mottola MF, et al. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med, 2018
This article is general information, not medical advice. Every pregnancy is different. Speak to your doctor or midwife before starting or continuing exercise in pregnancy or after birth, and before taking any medicine or supplement. Prices are Being Fit’s published monthly packages as of October 2026 and may change.
