Exercising during pregnancy

Pregnancy exercise

We all know that exercise is good for us, but taking gentle exercise when pregnant can be particularly beneficial. While there may be times during your pregnancy that you feel tired, exercise can in fact give you more energy, strength and stamina to cope.

Exercising when pregnant can:

• Give you more energy and strength
• Increase blood-flow to ease constipation, cramps and backache
• Help you sleep
• Help your body to adapt to its changing shape
• Release endorphins which can lift your mood
• Help you to keep in shape and regain your pre-pregnancy figure more quickly once your baby is born
• Increase your stamina, muscle tone and pelvic floor strength ready for labour

Choosing a safe form of exercise

If you’re used to pounding the pavements, then it’s fine to continue doing so during pregnancy. If you’re not currently exercising there’s no reason you can’t start now – just begin slowly and build up to a level you’re comfortable with. As a general rule, any activity you were used to doing before you became pregnant is usually safe to continue with, the exceptions being sports with a risk of falling or impact. If you’re in any doubt, it’s best to check with your midwife that what you’re planning to do is safe for you and your baby.

Some types of exercise are perfect for pregnancy:

• Pilates or yoga – classes which focus on gentle stretching and breathing are best. It's always worth letting your instructor know how many weeks pregnant you are before a class
• Walking or light jogging – a trip out into the fresh air can benefit both your mind and body
• Swimming – aquanatal classes are designed to let mums-to-be exercise safely as the water helps to support the extra weight
• Dancing – a dance class will not only tone your muscles, it will also lift your mood

Tips for healthy pregnancy exercise

• Eat a high-carbohydrate meal at least an hour beforehand to give you enough energy
• Always ensure your instructor knows you’re pregnant. Some instructors are qualified to give specialist advice
• Avoid getting overheated for long periods
• Wear a well-fitting sports bra and the right, supportive footwear
• Drink lots of water before and after, and remember to sip in-between
• Remember that as your bump grows, your centre of balance changes so you may be more unsteady on your feet
• Listen to your body. Don’t overdo it and if you feel dizzy, faint, in pain, too tired or too hot, it's always best to stop

Activities to avoid

Some types of exercise can put you and your baby at risk. It's advised that you avoid contact sports due to the risk of getting hit, and anything where you’re at risk of falling, such as horse riding, skiing or cycling. You should also avoid any activities which involve lying flat on your back after 16 weeks.

If there’s a type of exercise you’d like to do and you’re not sure whether it’s safe, or if you have any general questions about keeping fit during pregnancy, you can ask our experts. They’re available by phone on 0800 996 1000 or via our instant messaging service, Live Chat.