Having an active pregnancy

If you are pregnant you should aim to for at least 150 minutes of moderate intensity activity every week. Staying active while pregnant is a great way to help maintain a healthy pregnancy and meet other people.

Infographic titled “Physical activity for pregnant women.” The graphic explains that physical activity during pregnancy can help control weight gain, reduce high blood pressure problems, prevent gestational diabetes, improve fitness, improve sleep, and improve mood. A large circular diagram in the centre states: “Throughout pregnancy aim for at least 150 minutes of moderate intensity activity every week.” Around the circle are illustrations of different activities including walking, climbing stairs, home-based activity, yoga/stretching, swimming, cycling, carrying shopping, walking with a child, dancing, and exercise equipment. Additional messages include: Not active? Start gradually Already active? Keep going Do muscle strengthening activities twice a week Every activity counts, every minute counts, more is better No evidence of harm Listen to your body and adapt Don’t bump the bump The infographic is mainly blue, white, and purple and is attributed to the UK Chief Medical Officers’ Physical Activity Guidelines, 2026.

Download the infographic – physical activity guidelines for pregnant women

Find out more and read Yolanda’s story via This Girl Can – moving when pregnant

Check out our advice & guidance, watch a short video, read women’s stories & discover resources to help you become or stay active throughout your pregnancy via The Active Pregnancy Foundation

Let’s get active outdoors is a free programme of activities including led and self-guided walks, fitness sessions and health classes that take place in Dudley borough’s parks and green spaces. Visit the Move More page for further information.

If you have any worries about taking part in physical activity while you are pregnant speak to your midwife for advice.

Stock image of pregnant ladies exercising

Page reviewed July 2026