Creator: Dr. Devang Patel
Published: 2026-09-28

Many pregnant women in India are told to rest as much as possible, avoid bending and stay away from exercise. For most healthy pregnancies, the evidence points the other way. The World Health Organization and ACOG recommend regular physical activity throughout pregnancy. It lowers the chance of gestational diabetes, pre-eclampsia, excessive weight gain and back pain, improves sleep and mood, and may help you cope better with labour and recover faster afterwards. Activity does not cause miscarriage or harm the baby in an uncomplicated pregnancy.

How much exercise is recommended?

At least 150 minutes of moderate activity a week - for example, 30 minutes on five days
Moderate means you can talk but not sing; this “talk test” is more useful in pregnancy than heart-rate targets
If you were inactive before, start with 10 to 15 minutes a day and build up slowly
If you were already active, you can usually continue at a similar level, adjusting as the pregnancy advances
Add pelvic floor exercises every day, and some light strength exercises two to three times a week

Safe forms of activity

Brisk walking - the simplest option, and easy to do in the cooler hours of the day
Swimming and water aerobics, which support the weight of the bump
Stationary cycling
Prenatal yoga and stretching, ideally with an instructor trained in pregnancy yoga
Light weights or resistance bands with controlled movements
Low-impact dance or aerobics classes designed for pregnancy

Yoga in pregnancy: what to do and what to skip

Yoga combines gentle strength, flexibility and breathing, and is widely practised during pregnancy in India. Adapting it to the changing body is important.

Helpful poses: baddha konasana (butterfly), marjariasana (cat–cow), tadasana, vrikshasana with wall support, supported malasana (squat), and side-lying relaxation
Breathing: slow, deep breathing and gentle anulom vilom are generally safe and help relaxation
Avoid: kapalbhati and bhastrika, breath-holding (kumbhaka), deep twists, inversions such as headstand and shoulder stand, and poses lying on the stomach
After about 16 to 20 weeks, avoid lying flat on your back for long periods; use a wedge or lie on your side
Avoid hot yoga or exercising in a very hot room, as overheating can be harmful
Do not overstretch - the hormone relaxin loosens ligaments, so joints are easier to injure

Trimester by trimester

In the first trimester, tiredness and nausea may limit what you feel able to do. Gentle walking and stretching are enough; there is no need to push. In the second trimester, energy usually returns, and this is a good time to build a routine. In the third trimester, balance changes as the bump grows, so choose stable, low-impact activities, slow down, and focus on walking, gentle yoga, pelvic floor exercises and breathing practice for labour.

Pelvic floor exercises (Kegels) deserve a special mention. The pelvic floor muscles support the bladder, uterus and bowel, and carry extra load during pregnancy. Squeeze the muscles you would use to stop passing urine, hold for up to ten seconds, relax fully, and repeat ten times, three times a day. Regular practice lowers the chance of leaking urine during pregnancy and after delivery, and can be done sitting, standing or lying on your side.

Exercise also helps with common discomforts. Gentle stretches and cat–cow ease lower back pain, walking after meals reduces acidity and helps control blood sugar, and ankle circles and calf stretches reduce swelling and leg cramps. Many women find that a short evening walk improves their sleep.

Activities to avoid

Contact sports and activities with a risk of falls or blows to the abdomen, such as horse riding, skiing and martial arts
Scuba diving at any stage, and exercise at high altitude without acclimatisation
Heavy lifting with breath-holding and strain
Exercising to exhaustion, or in hot, humid weather without water

When exercise is not advised

Some conditions make exercise unsafe or require a tailored plan. Check with your doctor before exercising if you have:

Placenta praevia after 26 weeks, or bleeding in the second or third trimester
A short cervix, a cervical stitch, or threatened preterm labour
Leaking of fluid or ruptured membranes
Pre-eclampsia or poorly controlled high blood pressure
Severe anaemia, or significant heart or lung disease
Twins or triplets, or a baby with growth restriction - some activity may still be fine, but needs individual advice

Stop exercising and contact your doctor if you have vaginal bleeding, fluid leaking, regular painful contractions, chest pain, dizziness or fainting, breathlessness before starting exercise, calf pain or swelling, a severe headache, or if the baby’s movements reduce.

A few practical habits make exercise more comfortable and safer:

Drink water before, during and after exercise
Wear supportive footwear and a well-fitting bra
Eat a light snack an hour or so beforehand to avoid low sugar
Warm up and cool down for five to ten minutes
Listen to your body - it is fine to have rest days

After delivery, gentle walking and pelvic floor exercises can usually begin within days of a normal birth. After a caesarean, walking starts early but more strenuous exercise waits until the wound has healed and you have been reviewed, typically around six weeks. Returning to activity gradually helps recovery, mood and weight.

When to see a doctor

Discuss your exercise plan at your first antenatal visit, especially if you have a medical condition, a previous preterm birth or a high-risk pregnancy. Seek advice immediately if any warning sign above appears. At Divine Women’s Hospital, Gota, Dr. Devang Patel and the team can advise on safe activity at each stage of pregnancy and after delivery, including pelvic floor recovery.

Related care: Pregnancy care and delivery

More patient guides

This guide is general information for patients and does not replace a consultation with your own doctor.

Exercise and yoga in pregnancy: what is safe in each trimester