How hard should I exercise when pregnant? The talk test and effort scale
Check your effort with the talk test and a 0 to 10 scale, see if it sits in the moderate range, and learn where heart-rate limits fit in today.
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Answer while you're moving, or straight after.
0 is sitting still. 10 is the hardest you could possibly work.
Moderate: breathing faster and feeling warmer, and you can still talk.
This tool gives general wellness information, not medical advice. If something feels wrong, talk to your doctor or midwife.
Quick take: For most healthy pregnancies, guidelines recommend moderate effort: you breathe faster and feel warmer, and you can still talk, though not sing. On a 0 to 10 scale of how hard it feels, that's usually a 5 or 6. How the effort feels now leads the advice, because heart rate is a less precise guide in pregnancy.
How it works
Judging effort in pregnancy doesn't need a gadget. The tool above combines two simple checks, and when they disagree, it follows the more cautious one.
What does moderate intensity feel like in pregnancy?
The 2019 Canadian guideline describes moderate-intensity activity as intense enough to noticeably raise your heart rate, while you can still talk but not sing. Its examples include brisk walking, water aerobics, stationary cycling and resistance training.[1] The NHS puts it the same way: moderate activity makes you breathe faster and feel warmer, and you should be able to talk but not sing.[2]
On a 0 to 10 rating of perceived exertion, the World Health Organization describes moderate activity as usually a 5 or 6, and vigorous activity as usually a 7 or 8.[3] The Canadian guideline recommends building up to at least 150 minutes of moderate activity a week, spread over at least three days.[1]
| What you notice | Effort, 0 to 10 | Intensity | What it means for you |
|---|---|---|---|
| You could chat, and even sing | 0 to 4 | Light | It counts. Build up gently if you feel well |
| Full sentences, but no singing | 5 to 6 | Moderate | The range recommended for most healthy pregnancies |
| Only short phrases | 7 to 8 | Vigorous | Ease off, unless agreed with your doctor or midwife |
| Too breathless to talk | 9 to 10 | Very hard | Slow down now |
How does the talk test work?
The Canadian guideline explains that you're at a comfortable intensity if you can maintain a conversation during activity, and that you should reduce the intensity if you can't.[1]
The 0 to 10 scale adds a second view: how hard the whole effort feels, including your muscles and your tiredness.
Is there still a heart-rate limit for exercise in pregnancy?
The American College of Obstetricians and Gynecologists advised in 1985 that heart rate should not exceed 140 beats per minute during pregnancy. A review of how that advice developed notes that it is unclear how the figure was derived, and that the limit was removed in the 1994 update.[4]
The Canadian guideline publishes pregnancy-specific ranges by age for women who want to monitor their heart rate, alongside the talk test.[1] The 2020 ACOG opinion lists heart-rate figures, including a usual ceiling of 140 beats per minute, together with a perceived-exertion range of "fairly light to somewhat hard". It also repeats its earlier advice that perceived exertion may be a more effective way to monitor intensity than heart rate.[4] [5] The review's authors point out that a 140 limit restricts younger women more, because they generally have higher maximal heart rates.[4]
The science: Why heart rate is a less precise guide in pregnancy
Resting heart rate is higher in pregnancy, which shrinks the gap between resting and maximal heart rate and makes heart rate a less precise tool for judging intensity. The maximal heart rate you can reach may also be lower than usual.[4]
Heart rate also shifts with heat, stress and emotions, and some medicines, such as beta-blockers, change it too. The formulas that estimate maximal heart rate from age carry a standard error of about 11 to 12 beats per minute.[4]
For reference, the Canadian ranges for moderate activity are 125 to 146 beats per minute for women under 29, and 121 to 141 for women aged 30 and over. Because little is known about activity at the upper end of the vigorous ranges, women who want to exercise there, or beyond, are encouraged to speak with their obstetric care provider.[1]
When should you slow down or stop?
The NHS advises stopping if you feel uncomfortable, too hot or unwell.[2] The Canadian guideline also recommends avoiding activity in excessive heat, especially with high humidity, and drinking water before, during and after activity.[1]
Stop and call your doctor or midwife if you notice
- Vaginal bleeding
- Fluid leaking from the vagina
- Regular painful contractions
- Dizziness or feeling faint
- Shortness of breath before you start
- Chest pain
- Headache
- Muscle weakness affecting balance
- Calf pain or swelling
If it feels urgent, call your local emergency number.
Not sure whether exercise is right for you? Start with a conversation with your doctor or midwife, and see the movement guidance for your stage in the pregnancy week calculator. On days when moving doesn't feel right, rest is a complete answer.
Frequently asked questions
Can I keep doing vigorous exercise if I did it before pregnancy?
Guidelines say that women who regularly did vigorous exercise before pregnancy can usually carry on during pregnancy. The Canadian guideline adds that anyone exercising well above the recommendations should do so with support from an obstetric care provider who knows about high-intensity exercise in pregnancy. Talk it through with your doctor or midwife first.
Should I wear a heart-rate monitor?
You don't need one. If you enjoy the numbers, one review suggests that combining heart rate with how the effort feels may be the best way to keep track, and the Canadian guideline publishes pregnancy-specific heart-rate ranges by age. Let the talk test have the final word.
Is light exercise still worth doing?
Yes. The Canadian guideline notes that lower-intensity activity also brings benefits for many outcomes, and it encourages women to be active even when they can't meet the full recommendations. A gentle walk counts, and so does rest when your body asks for it.
Is anything I enter saved or sent?
No. The check runs in your browser, and your answers are never stored, sent to us, or added to the page address. Closing the page clears them.
Sources
- Mottola MF, Davenport MH, Ruchat S-M, Davies GA, Poitras VJ, Gray CE, et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine. doi:10.1136/bjsports-2018-100056
- NHS (2026). Exercise in pregnancy. nhs.uk. www.nhs.uk/pregnancy/keeping-well/exercise/
- Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955
- Evenson KR, Hesketh KR (2023). Monitoring Physical Activity Intensity During Pregnancy. American Journal of Lifestyle Medicine. doi:10.1177/15598276211052277
- American College of Obstetricians and Gynecologists (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804. Obstetrics & Gynecology. doi:10.1097/AOG.0000000000003772