Active Pregnancy

It can help improve sleep, boost your mood, manage weight, reduce the risk of pregnancy-related conditions like gestational diabetes and high blood pressure, and support recovery after birth.

During Pregnancy

Staying active throughout pregnancy helps prepare your body for labour and gives you the best chance of a smooth recovery.

• If you have an uncomplicated pregnancy and you’re already active, you can safely continue with regular activity. If you’re new to movement and activity, start gently and build up over time if you can.
• If you have any health concerns, use the Get Active Questionnaire for Pregnancy to check if you need to consult with a healthcare professional before you begin or continue to be active.
• Everyday movement like walking, gardening, housework and playing with your children all count. Any movement that makes you breathe faster but still allows you to talk.
• Listen to your body – adapt movements as needed. If something feels uncomfortable, stop and seek advice from a healthcare professional.
• Avoid high-risk activities such as horse riding, surfing, football or anything with a risk of falling or making contact with your bump.

After Pregnancy

Activity after birth supports your physical recovery and emotional wellbeing. It can help improve sleep, strengthen muscles, boost mood, and offer time for yourself.

• Start gently, especially in the early days – but be sure to focus on rest, and your recovery.
• Start pelvic floor exercises as soon as you feel you are able to and try to do these daily if you can.
• If you had a straightforward birth, start with gentle movements such as short walks, stretches and being active with your baby.
• If you had a caesarean or complicated birth, allow more time to recover. Start with gentle movements like walking and only increase when it feels like you can. Don’t worry if today isn’t that day, there is always tomorrow.
• The 6-8 week postnatal check is a good time to discuss physical activity with your healthcare team. Around this time and depending on how you feel, you can gradually return to activities. Try to build up over time if you feel like you can. Remember that any movement is better than none.
• Only after you have increased the amount of moderate activity should you think about introducing higher intensity activities like running or jumping.
• It’s important to listen to your body and only do what feels right. If you have any concerning pelvic symptoms, speak to a healthcare professional before increasing your activity.

Tip: You can also be active while breastfeeding – it’s safe and doesn’t affect your milk or your baby’s growth.

 

Resources

Get Active Questionnaire for Pregnancy

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PACE-Up Walking Programme

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Couch to Fitness

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Active 10 App

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This Mum Moves - Active at Home

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Maternity Matters Dorset

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Find Your Active

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Exercising in pregnancy

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