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Exercise during pregnancy

Active for 2


When you exercise in pregnancy, your baby exercises too. Some studies now show that pregnancy exercise has many benefits – in fact, exercise during pregnancy may well have the power to improve your baby’s heart rate health1 and brain maturity2, boost your energy levels3 and lower stress which could reduce the impact on your baby’s immune system development4. Good for you and good for your baby, our pregnancy yoga, running, swimming and weight lifting routines will help you to get Active for 2 today.

Exercise in pregnancy

Why get Active for 2?


We've partnered with top pregnancy running, swimming, yoga and strength training coaches to help you get #ActiveFor2. Click on an activity below to meet your coach and find a workout tailored for your trimester.


As your baby and bump grow, you may find it more difficult to keep going with certain pregnancy exercises. Our pregnancy aqua aerobics and pregnancy yoga routines can be continued with a few simple modifications, but if you're running in pregnancy you may want to slow things down towards your third trimester. Choose from swimming, yoga, running or strength training to learn more.

Pregnancy exercise basics

Before you get started, read about the benefits of pregnancy exercise, learn more about your pelvic floor, and get up-to-date advice on which activities are safe and which are best avoided.

Join the movement

All these mums are getting Active for 2. Tag your photo with #ActiveFor2 to join them.

"@31 weeks walking up the hills in lovely Gloucester"  #ActiveFor2
  • Mary-Anne McRoberts
"38 weeks, celebrating my final team session with the crossfit family!" #ActiveFor2
  • Carys Quinton
"Dog walking the day before little Emily was born!" #ActiveFor2
  • Victoria Andrews
"Pinchamayurasana in Edinburgh" #ActiveFor2
  • Karen Kirkness
"Pilates on the beach in Cornwall - 33 weeks" #ActiveFor2
  • Laura Gibb
preparing for birth app

Tailored advice via email

Aptaclub emails are helping mums-to-be through pregnancy

  • "It was very helpful right from the time I joined and is still useful now" Jawharat, Birmingham
  • "Relevant to my baby's progress and very helpful and reassuring during my pregnancy" Maisie, Nantwich
  • "I felt I was aware of what was to come and knew I could seek advice if needed" Monika, Stockport
Learn more

Source: Careline exit survey 2016, 2379 people


“We’re now seeing evidence that exercising in pregnancy may be one of the best things you can do for your baby’s future health. Pregnancy exercise can have a huge impact on your personal experience of pregnancy, too. Provided you follow the expert guidelines, it’s safe for most women to continue and even start exercising in pregnancy. Just make sure you check with your midwife or doctor first, in case there are any specific medical reasons why you should avoid being physically active in pregnancy.”


Pregnancy exercise can reduce tiredness, back pain and weight gain, and your risk of unplanned caesarean and gestational diabetes. As for your baby, exercise in pregnancy can improve their heart rate health, birth weight and brain maturity. Read more

View references

Hide references

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    1. May LE et al. Aerobic exercise during pregnancy influences fetal cardiac autonomic control of heart rate and heart rate variability. Early Hum Dev 2010;86(4):213-7.

    2. Labonte-Lemoyne E et al. Exercise during pregnancy enhances cerebral maturation in the newborn: A randomized controlled trial. J Clin Exp Neuropsychol 2016:1-8.

    3. Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.

    4. Marques AH, Bjorke-Monsen AL, Teixeira AL, Silverman MN. Maternal stress, nutrition and physical activity: impact on immune function, CNS development and psychopathology. Brain Research. 2015;1617:28–46.

Last reviewed: 8th August 2018

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