Pregnancy exercise intensity checker

Staying active in pregnancy is good for you and your baby. Check your effort is about right, and know the signs that mean stop.

Your details

Your effort

About right

Borg 12 of 20, can chat

Aim formoderate: you can talk, Borg 12 to 14
Weekly guide150 minutes, if you feel well
At 20 weeksavoid lying flat on your back for long; use side lying or a slope

Keep going as you feel able. If you were active before pregnancy you can usually carry on, adapting as your bump grows. Avoid contact sports and anything with a risk of falling.

Bleeding, tummy pain, a bad headache, blurred vision, fluid leaking or your baby moving less: call your maternity unit or midwife straight away, any time of day. In an emergency call 999.

The working

Talk test plus Borg

If you can chat and rate your effort 12 on the Borg scale (6 is rest, 20 is flat out), you are at a moderate effort: about right. The UK guide is 150 minutes of moderate activity a week, building up if you were not active before.

Good choices

What works well

Walking, swimming and aqua classes
Pregnancy yoga and pilates
Static cycling
Strength work with lighter weights

Things to avoid

Adapt as you grow

Avoid	Why
Contact sports	risk of a blow to the bump
Activities with a fall risk	riding, skiing, gymnastics
Scuba diving	risk to your baby
Lying flat on your back for long after 16 weeks	can make you feel faint

Read with care

What this cannot tell you

ComplicationsSome pregnancies need tailored advice.
Warning signsNever exercise through them.
Your historyTell your midwife what you usually do.

Questions

Common questions

How hard can I exercise when pregnant?

At a level where you can still hold a conversation.

Is running safe in pregnancy?

If you ran before, you can usually carry on, adapting as you go.

When should I stop exercising in pregnancy?

Straight away with bleeding, dizziness, chest pain, fluid leaking or less movement.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Support when you need it

Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.