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Top ten tips for exercising safely during pregnancy

Quick and easy steps

Here’s our top tips for doing it safely

Exercise brings all sorts of vital benefits when you’re pregnant, so it’s time to leap off the sofa like a coiled spring and get yourself moving!

  1. Easy tiger - exercise doesn't have to be strenuous to be beneficial (phew!). As a general rule, you should be able to hold a conversation. If you become breathless as you talk, you probably need to rein it in. 
  2. Note to newbies - if you weren't active before you got pregnant, don’t suddenly go mad! If you start an aerobic exercise, like running, swimming, cycling or walking, stick to 15 minutes exercise, three times a week. Then increase gradually to at least four 30-minute sessions a week. 
  3. Daily dose  - half an hour of walking every day can be enough, but if you can't manage that, any amount of everyday exercise helps. Why not monitor your activity levels using an easy exercise tracker - you’ll be surprised how quickly it all adds up! 
  4. Ditch dehydration - drink plenty of water and other fluids. 
  5. Stay cool – it’s important you don’t overheat, so avoid strenuous exercise in hot weather. 
  6. Tell the teacher - if you go to exercise classes, make sure your teacher is properly qualified, and knows how many weeks pregnant you are. 
  7. Dodge danger - avoid any hazardous exercise or sport where there’s a risk falling or being hit. 
  8. Swimming, walking and yoga – the best exercise for mums-to-be! 
  9. Target muscle groups – why not try pregnancy exercises to strengthen the muscles that help you carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation and ease backache.  
  10. Work that pelvic floor - annoyingly, labour does your pelvic floor no favours at all! So if you want to be able to laugh, cough and jump without weeing a bit, start building that pelvic floor now!

Top ten tips for exercising safely during pregnancy