Warning signs to stop exercising in pregnancy, and when to get clearance

Most of the time, exercise in pregnancy is about feeling stronger, calmer and more at home in a changing body. It helps to know, quietly and in advance, the few signs that mean it's time to stop and get checked. This page lists them, explains them in plain words, and covers the other side of safety: the health conditions that mean exercise should be avoided or adjusted, and how medical clearance works.

None of this is meant to make you anxious. Knowing the signs means you can relax into movement the rest of the time.

What are the warning signs to stop exercising during pregnancy?

These are the warning signs ACOG lists for stopping exercise in pregnancy. They apply to everyone, from experienced athletes to people who have just started walking.^[1]

The Canadian guideline gives a similar list of reasons to stop and consult a healthcare provider, and describes some of them in more detail: shortness of breath that is persistent and excessive and doesn't settle with rest, severe chest pain, regular and painful contractions of the uterus, vaginal bleeding, a persistent loss of fluid from the vagina, and dizziness or faintness that doesn't settle with rest.^[3]

Here is what each sign can look like in practice:

One more sign sits outside the exercise list but matters just as much. Later in pregnancy, if your baby is moving less than usual, you can't feel movements anymore, or their usual pattern changes, the NHS advises calling your midwife or maternity unit immediately, without waiting until the next day.^[9]

What should you do if you notice a warning sign?

The steps are simple:

1. Stop the activity. Don't finish the set, the lap or the class.
2. Get into a safe position. Sit down, or lie on your side, especially if you feel dizzy.
3. Call for advice. Contact your doctor, midwife or maternity unit and describe exactly what you noticed.
4. Call your local emergency number if it feels urgent: heavy bleeding, chest pain, fainting, or severe pain.
5. Rest until you're cleared. Return to exercise only when a health professional says it's okay.

The WHO recommends that health professionals inform pregnant people of these danger signs, and that anyone who notices one should stop or limit physical activity and consult a qualified healthcare provider immediately.^[4]

In the Eggsports app, the warning signs are shown before your first pregnancy session and are always one tap away in the movement player. Tapping one ends the session gently and keeps the rest of the day to guided rest. It never takes away anything you've earned.

Is it normal to feel breathless or dizzy when exercising while pregnant?

Pregnancy changes how you breathe. The IOC expert group notes that many pregnant people feel breathless, especially in late pregnancy, both at rest and after effort.^[5] That's why the talk test is so useful: if you can still hold a conversation, your breathing is in a comfortable range. Our pregnancy exercise intensity guide helps you check.

Dizziness can have simple causes too. Lying flat on your back or standing still for a long time can make your blood pressure drop briefly, which ACOG suggests avoiding as much as possible.^[1] The IOC group notes this affects 10 to 20% of pregnant people when lying on their back or standing motionless.^[5] Exercising on an empty stomach can also make you feel faint.^[8] If you feel light-headed, sit down or roll onto your side, rest, and sip some water. If it doesn't settle, treat it as a warning sign.

Overheating is another signal to respect. The NHS advises stopping if you feel uncomfortable, too hot or unwell.^[8] Slowing down with a few minutes of calm breathing, for example with our breathing timer, is always a valid way to end a session.

Do you need medical clearance to exercise while pregnant?

ACOG recommends discussing exercise with your obstetric care provider during early prenatal visits, and then talking through which activities you can do safely.^[1] ACOG's committee opinion describes exercise as safe and desirable in the absence of obstetric or medical complications or contraindications.^[2]

Clearance isn't a one-time event. The IOC expert group points out that new conditions can arise as pregnancy progresses, so a pregnancy can move from having no contraindications to having some, and recommends regular reassessment.^[6]

In the Eggsports app, when you start the pregnancy phase, we ask: "Has your doctor or midwife said it's okay for you to exercise?" Until you answer yes, your sessions stay with gentle breathing, pelvic floor, deep core and spine mobility work, with no impact and no exercises lying on your back or front. You can change your answer at any time.

Which health conditions mean you shouldn't exercise, or should adjust?

The Canadian guideline divides these conditions into two groups.^[3] With an absolute contraindication, you can usually continue your normal daily activities, but should not do more strenuous exercise. With a relative contraindication, you should discuss the pros and cons of moderate to vigorous exercise with your care team before you start. In plain terms:

This list is for understanding, not for self-assessment. Only your doctor or midwife can tell you whether any of these applies to you, and what it means for your plans.

Research is also refining these lists. A 2020 systematic review found that most conditions listed as contraindications are based on expert opinion rather than evidence of harm. It identified 11 conditions, such as gestational hypertension and twin pregnancy, where people may benefit from regular activity, sometimes with modifications. It also confirmed that some, including severe heart or lung disease, placental abruption, uncontrolled type 1 diabetes, growth restriction, active preterm labour, severe pre-eclampsia and cervical insufficiency, carry strong potential for harm.^[7] The message is not to self-prescribe, but to have an open conversation: "modify" is often a better answer than "stop".

How can you exercise with confidence?

Knowing the signs simply means you can respond calmly if one ever appears, and move freely the rest of the time. For how to adapt exercise to each stage, see exercise in the first trimester and exercise in the second and third trimester. If you lift, our guide to lifting weights while pregnant covers breathing and positions. For pelvic pain that isn't on the warning list, read about pelvic girdle pain, and for safe ab work, core training in pregnancy.

You can always check where you are in pregnancy with our pregnancy week calculator, and find the full picture in our complete guide to exercise during pregnancy.