Being active during your pregnancy will improve yours and your baby’s health. You are less likely to suffer from common pregnancy complaints, such as tiredness, varicose veins and swollen feet, if you stay active.
Staying active in pregnancy has great benefits
- It reduces your likelihood of pregnancy problems, such as gestational diabetes or high blood pressure.
- It helps you sleep better.
- It reduces anxiety levels.
Research shows that walking to work (assuming you don’t work miles away) is better for your mental health and less stressful than driving.
Even if you didn’t exercise before pregnancy, this is a great time to start, and walking is the perfect activity to begin with. You can do it whenever it suits you, it’s free and you don’t need any special kit.
If possible, make it part of your daily routine – the commute to work, the school run or a daily lunchtime walk, for example.A brisk, mile-long walk (1.6 kilometres) three times a week can help keep you feeling fit.
Download our guide to staying active in pregnancy.
Tips for walking in pregnancy
Try to walk faster than you normally would so that your heart is beating faster. If you’re planning to walk fast or go on longer walks, here are some tips:
- wear comfortable shoes
- stay on level ground
- don’t walk during the hottest part of the day
- carry water with you and drink regularly.
You can walk all through your pregnancy, as long as you feel comfortable. Try getting off the bus a stop early or walking to your local shops. If you have older children, walk when you do the school run if that’s possible. These small changes can make a big difference to your activity levels.
Why walking is a perfect pregnancy activity
- It’s free.
- You can do it wherever you are.
- You can easily fit in a walk during your lunch break at work.
- You can walk on your own or with friends.
- It’s low impact, so you can do it right up to labour if you feel okay.
- If you work too far from home to walk all the way, you could get off the bus or train a stop early and walk the rest of the way.
You can continue after the birth, taking your baby out and about in the pram.
Top tip
Get yourself a pedometer or download a step-counting app to keep track of your movements and motivate you to build on it over time.
More about exercise and pregnancy
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Blog
Pregnancy yoga at home with The Yoga Midwife
Yoga is a great way to stay active and look after your wellbeing during and after pregnancy. There are some brilliant tutorials you can access online, just make sure they are specialised for pregnancy. The Yoga Midwife takes us through some simple poses to get you started.
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Blog
Staying active during the coronavirus pandemic
We are all trying to cope with changes to our routine, including how we eat and exercise to look after ourselves. The important thing is trying to be as active as you can, without comparing yourself to others.
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Blog
Simple, at-home workouts from Bumps and Burpees
Pregnancy-safe, at-home workouts with no equipment needed! We asked Charlie, founder of Bumps and Burpees and personal trainer qualified in pre & post natal training to provide some simple exercises to do at home.
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5 easy office exercises to do when you’re pregnant
Stuck at your desk feeling uncomfortable and achy? Have a go at our simple pregnancy excises - you don’t even need to leave your desk.
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Making a plan for exercising in pregnancy
Many people find it helps to set exercise goals to help them stay fit during pregnancy.
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I'm overweight. What exercise can I do during pregnancy?
Most types of exercise are fine even if you are overweight. Being active during your pregnancy is safe and healthy for you and your baby.
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Can I exercise with SPD/PGP?
Symphysis pubis dysfunction (SPD), also known as pelvic girdle pain (PGP), is a fairly common pregnancy condition. It is caused by the way pelvic joints move during pregnancy. It can make exercise more difficult but there are things you can do.
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Is it safe to exercise in pregnancy?
Yes it is. In fact, if your pregnancy is uncomplicated, it is safer to exercise than not to as it brings down the risk of gestational diabetes and high blood pressure.
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Exercise FAQs
Frequently asked questions about exercise in pregnancy, including what exercises to try and which ones to avoid.
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Pelvic floor exercises
Doing pelvic floor exercises regularly will help prevent you accidentally leaking wee when you cough or strain, both during your pregnancy and after your baby is born.
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An easy pregnancy workout
These simple pregnancy-friendly exercises don’t take very long to do and you can fit them into your everyday life, at work or at home.
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When to stop exercising in pregnancy
If you're having an uncomplicated pregnancy you are safe to stay active comfortably right up to the end of your pregnancy.
Sources
- Paisley TS, Joy EA, Price RJ Jr. (2003) ‘Exercise during pregnancy: a practical approach’, Current Sports Medicine Reports, 2 (6): 325–30: http://www.ncbi.nlm.nih.gov/pubmed/14583162
- CEDAR (2014) ‘Walking or cycling to work improves wellbeing, University of East Anglia researchers find’, Norwich, University of East Anglia and Centre for Diet and Activity Research: http://www.uea.ac.uk/mac/comm/media/press/2014/september/active-commuting-benefits
ℹLast reviewed on July 31st, 2018. Next review date July 31st, 2021.
Comments
Please note that these comments are monitored but not answered by Tommy’s. Please call your GP or maternity unit if you have concerns about your health or your baby’s health.
what yoga exercises i can do daily in my pregnancy
By aditi agarwal (not verified) on 3 Oct 2019 - 12:26
i am currently 2 months pregnant and want to stay active .
can you please suggest few yoga exercises for daily fitness
what yoga excercises can i do daily in my pregnancy
By Midwife @Tommys on 9 Oct 2019 - 12:38
Check out our yoga page here Aditi https://www.tommys.org/pregnancy-information/im-pregnant/exercise-pregnancy/what-kind-exercises-can-i-do/yoga-pregnancy- Tommy's Midwife