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Exercise in pregnancy

Staying active and maintaining fitness during pregnancy can make it easier to adapt to changes in your body and weight. It may also help you better manage labour, delivery.

Engage in your usual daily physical activities—such as walking, yoga, dancing, or other exercises—as long as you feel comfortable. Regular movement is beneficial and is not harmful to your baby. In fact, research suggests that women and birthing people who stay active may experience fewer complications later in pregnancy and childbirth.

Physical Activity for Pregnant Women

  • Avoid overexertion and adjust your routine as needed. If unsure, consult your healthcare provider.
  • A good guideline is to ensure you can hold a conversation while exercising—if you're too breathless to talk, ease up.
  • If you were not previously active, start with gentle exercises and inform any fitness instructor of your pregnancy.
  • Even light activities, such as walking, can be beneficial.

Safe Exercise Practices

  • Always warm up before and cool down after workouts.
  • Aim for daily movement, even if it’s just a short walk.
  • Stay hydrated and avoid strenuous activity in hot weather.
  • Choose swimming or water-based exercises for added support and comfort.
  • If attending exercise classes, ensure the instructor is qualified and aware of your pregnancy stage.

Exercises to Approach with Caution

  • Activities with a high risk of falling (e.g., horse riding, skiing, gymnastics) should be done carefully.
  • Avoid lying flat on your back for extended periods after 16 weeks, as this may affect circulation.
  • Steer clear of contact sports, scuba diving, and high-altitude activities above 2,500m to minimize risks.

Remember, exercise doesn’t have to be intense to be beneficial—listen to your body and adjust as needed.

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Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common and you needn't feel embarrassed. It's known as stress incontinence and it can continue after pregnancy.

You can strengthen the muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now.

How to do pelvic floor exercises:

  • close up your anus as if you're trying to prevent a bowel movement
  • at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine
  • at first, do this exercise quickly, tightening and releasing the muscles immediately
  • then do it slowly, holding the contractions for as long as you can before you relax: try to count to 10
  • try to do three sets of eight squeezes every day: to help you remember, you could do a set at each meal

As well as these exercises, practise tightening up the pelvic floor muscles before and during coughing and sneezing.

For more information and exercises to try click

https://www.nhs.uk/conditions/pregnancy-and-baby/p...

https://assets.publishing.service.gov.uk/governmen...

Incorporating these exercises into your daily routine during pregnancy can help strengthen your muscles, making it easier to support the extra weight. They can also improve joint stability, boost circulation, relieve back pain, and enhance overall well-being.

Below are links to useful resources and advice about exercise during pregnancy and after delivery from the POGP

Fit for Pregnancy

POGP advice and guidance for exercise in the childbearing years

Exercise in pregnancy - NHS

Active Pregnancy Foundation