3. Exercise in pregnancy

3. Exercise in pregnancy

Keeping fit and active will help prepare your body for the challenges of pregnancy and birth, and make sure you don't gain too much weight.

It is best to maintain a good level of fitness in pregnancy that is consistent with pre-pregnancy fitness level. The Royal College of Obstetricians and Gynaecologists recommends at least 30 minutes of moderate physical activity per day. Keeping active encourages better well-being, helps aches and pains, improves pregnancy weight management and reduces stress levels.

If you didn’t do much exercise before getting pregnant, don’t worry there are plenty of small things you can do to make a big difference to you and your baby. Begin with just 15 minutes of exercise three times a week, and then increase that bit by bit to 30 minutes four times a week, and then to daily exercise.

The activity should be enough to increase your heart and breathing rates, but you should still be able to have a conversation.

Everyday exercise

Physical activity means any activity you do in your daily life, including walking and housework, and not just planned or organised exercise.

Olivia, 4 months pregnant

“You’re more tired when you’re pregnant but if I’m tired and then I walk up to the town I actually feel better having done it. The fresh air and just getting out and doing something else does help”

Here are our top tips for small but impactful changes you could make to your everyday life:

  • Walk rather than catching the bus or driving the car. Popping to the shops or strolling through the park count too.
  • Climb the stairs rather than take the lift. Or at least take the lift part way if it’s several flights!
  • If you have children, try to walk when you take them to playgroup or school.
  • If you have a dog, he/she won’t mind going for an extra walk.
  • Keep busy around the home. Vacuuming or doing the laundry to your favourite tunes will give you a good work out, as long as you keep moving.
  • If you have a garden, take some time to mow the grass, add a new plant or get those weeds out.

Exercise Planer

These are five exercises that you can fit into fifteen minutes of your daily life, while you are washing up or watching the TV. If you are not very active they are a great way to get going. Try to do them for fifteen minutes to start with and build up from there. Add in some walking, house work or swimming with your family and you will really start to feel the benefits of being more active. If you are already active these exercises are a great way to boost your activity levels and keep you flexible. Don’t forget to “Zip Up”* your tummy muscles before starting each exercise.

For more expert information visit http://www.tommys.org, call the Tommy’s PregnancyLine to speak to a midwife or email info@tommys.org

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Comments

Submitted by rahman12 on Sun, 29/04/2012 - 18:50.
I am only 12 weeks pregnant. I feel very sick al the time
Submitted by cookiewookie on Thu, 26/04/2012 - 22:30.
Is it safe to lift weights to prevent bingo wings and how heavy?
Submitted by vloach on Thu, 26/04/2012 - 14:07.
Im 18 weeks pregnant and feel more tired now than i did in the first trimester. I feel like i have to push myself just to get changed let alone exercise, i get tiny burst of energy so i tend to try and cram some form of exercise in then lol. I do worry if i'm getting enough exercise but my body really doesn't want to do anything, i feel lazy :/ anyone else feel like this? walking, swimming and yoga are perfect exercises whilst pregnant. Im going to try my pelvic exercises when i get another burst of energy! lol x
Submitted by bexter20 on Tue, 10/04/2012 - 12:40.
I used to do alot of running the before I got pregnant, I actually found out the day after running a half marathon! I'm now 14 weeks and I'm itching to do something more high impact (other than walking, yoga & swimming) but not sure how safe it is. My midwife didn't really give me any advice.
Submitted by Uzmasohail on Thu, 29/03/2012 - 09:52.
Before pregnancy I used to go for a walk but now I always feel like Staying in bed. I m 5 week pregnant .
Submitted by reababiie on Mon, 19/03/2012 - 19:45.
What does zip up you tummy muscles mean??
Submitted by Cherryann29 on Mon, 05/03/2012 - 22:24.
I am only 6 weeks pregnant but I still attend my zumba class you might have to take it abit easier than the others but it's great fun!! I'm really glad my doctor said I cld still go!
Submitted by michellebirch31 on Wed, 08/02/2012 - 21:22.
i was planning to go to a zumba class once a wk before i found out im pregnant, is it still ok for me to do this? im getting lots of advise but it just makes it more confusing .
Submitted by JoshuaD on Mon, 28/11/2011 - 22:46.
I'm always on the move at work and am constantly doing stuff at home. Housework is all the exercise I need but I'm going to have to start easing up on it and get my lazy partner to get some done instead. Bless him though, he has bought me tons of lovely new baby stuff so I'll forgive him for now!
Submitted by Mrsmoura88 on Thu, 24/11/2011 - 22:15.
Putting weight on should be the least of your worries. I don't know how far gone you are but you will get BIGGER just keep up the good work. Look on the bright side some mums don't do anything to keep fit. At least you care enough to do something.
Submitted by Almeria1 on Tue, 22/11/2011 - 22:40.
Hi I just went to my first aqua natal class and loved it. I used to do 45 mins exercise 4 times a week so the past 3 months have been a bit depressing as I have put weight on. I also made friends. Shame its only once a week!!