Exercise and pregnancy

So, how active should you be during pregnancy?

The government recommends that everyone does 30 minutes of moderate exercise five days a week.

Women who didn’t do much exercise before getting pregnant should begin with 15 minutes of continuous exercise three times a week, and then increase that bit by bit to 30-minute sessions four times a week and then to daily exercise.

The exercise should be enough to increase your heart and breathing rates, but you should still be able to have a conversation.

Check out our guidelines below for exercising in the different stages of pregnancy.

HEALTHY TIP:

If you don’t normally exercise:

Build up gradually
Try exercise classes that are especially for pregnant women
Go walking with a friend
Take the stairs instead of the lift.
Get off the bus one stop early and walk the rest of the way home.

Exercise tips for the first trimester (weeks 1 to 12)

Talk to your doctor or midwife to discuss if your usual exercise routine is safe for your pregnancy.
Listen to your body and take a day off if you don’t feel like exercising.
Don’t get too hot – wear layered clothing, exercise in a cool environment and drink plenty of water.
Start exercising your pelvic floor.
Ask your midwife if she can recommend any free classes on back care or fitness during pregnancy.

Exercise tips for the second trimester (weeks 13 to 28)

Don’t exercise on your back. The weight of your baby may press on major blood vessels and reduce the blood and the oxygen flow causing you to have low blood pressure.
Stop doing ‘old-school’ sit-ups and crunches.
Stop doing high impact activities (jumping, running) and contact sports (hockey, martial arts), and go for low impact (walking or swimming) to avoid stress to your body (not to mention your bump!).
Before you join an exercise class ask whether it is suitable for pregnant women.

Exercise tips for the third trimester (weeks 29 to 40)

It’s time to slow down and if you feel any pain or discomfort, stop.
Moderate activities (such as brisk walking) will help to reduce pregnancy symptoms and give you more energy.
Gentle stretching will help to reduce aches and pains.

It's also important to start strengthening your pelvic floor as soon as you become pregnant. Want to know what activities you should avoid or when you should take it easy check out our FAQ page