Which exercises should you avoid during pregnancy?
Scuba diving is out — gas bubbles can form in the baby’s blood.
Medically reviewed by Dr. Christopher Sterling, obstetrician ·
The short answer
Most exercise is safe and recommended (about 150 minutes of moderate activity a week). Avoid scuba diving, contact sports, activities with a high risk of falling, hot yoga, and lying flat on your back for long periods after the first trimester.
Why it matters
Scuba diving: the baby has no protection against decompression sickness, and gas bubbles can form in their circulation.
Contact and fall-risk sports (boxing, horse riding, downhill skiing, gymnastics) risk a blow to the bump.
Lying on your back for long stretches after about 16 weeks can press on a major vein and make you feel faint.
Regular exercise, on the other hand, lowers the risk of gestational diabetes and helps with sleep, mood and back pain.
What to do
- Aim for 150 minutes a week of walking, swimming, cycling on a stationary bike or pregnancy yoga.
- Swap back-lying moves for side-lying or inclined versions.
- Skip scuba, contact sports, hot yoga and high-altitude exercise if you’re not acclimatised.
- Stop and call your midwife if you have bleeding, dizziness, chest pain or fluid leaking.
Common questions
Can I keep running while pregnant?
If you ran before pregnancy and your pregnancy is healthy, you can usually continue, adjusting pace as you go. Check with your midwife.
Sources
Medically reviewed by Dr. Christopher Sterling, obstetrician, on against the sources above. Guidance can differ between countries — always follow the advice of your own midwife, doctor or pharmacist. Medical disclaimer.
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