How much exercise do I need?
Aim for 150 minutes of moderate exercise each week. This doesn't have to be all at once—even 10-minute sessions make a difference. If you're new to exercise, start with 10 minutes a day and build up gradually. Always listen to your body; you should be able to hold a conversation while exercising.
Safe Exercises to Try
Walking
A perfect way to start. It's free and easy to fit into your day. A brisk walk is great if you're new to exercise.
Swimming
Ideal for pregnancy as the water supports your weight. Look for local aqua-natal classes for guided sessions.
Prenatal Yoga
Helps you relax and ease tension with gentle stretching and breathing techniques specifically designed for pregnancy.
Running
Fine to continue if you're an experienced runner, but it's not a good time to start if you're new to it.
Aerobics & Dance
Low-impact classes designed for pregnant women are a great way to stay active and have fun.
Pelvic & Abdominal Exercises
Very important for strengthening muscles for labour. Fit them into your daily routine, but avoid sit-ups on your back after 16 weeks.
Important Exercises for a Fitter Pregnancy
Stomach-Strengthening Exercises
These exercises strengthen abdominal muscles and may ease backache:
- Start in a box position (on all fours) with knees under hips and hands under shoulders.
- Pull in your stomach muscles and raise your back up towards the ceiling, allowing your head to relax gently forward.
- Hold for a few seconds then slowly return to the box position without hollowing your back.
- Repeat slowly 10 times.
Pelvic Tilt Exercises
- Stand with your shoulders and bottom against a wall, keeping your knees soft.
- Pull your tummy button towards your spine, so that your back flattens against the wall.
- Hold for 4 seconds then release. Repeat up to 10 times.
Pelvic Floor Exercises
These exercises strengthen the muscles that support your bladder, uterus, and bowels, helping to prevent incontinence.
- Sit or lie comfortably with your knees bent.
- Squeeze and tighten the muscles around your back passage, as if stopping yourself from peeing or passing wind.
- First, do quick squeezes. Then, try slow squeezes, holding for as long as you can (up to 10 seconds).
- Aim for 3 sets of 8 squeezes every day.
Types of Exercise to Avoid
Lying Flat on Your Back
Avoid exercises like sit-ups after 16 weeks. The weight of your bump can press on a major blood vessel, making you feel dizzy.
Contact or High-Risk Sports
Avoid sports with a risk of being hit or falling, such as martial arts, football, horse riding, skiing, or squash.
Scuba Diving
This is not considered safe during pregnancy as the baby has no protection against decompression sickness.
Exercising at High Altitude
Avoid exercise above 2,500m until you have acclimatised, to prevent altitude sickness for you and your baby.
Tips for Exercising Safely
- Always warm up before and cool down after your workout.
- Avoid strenuous exercise in hot weather to prevent overheating.
- Drink plenty of water before, during, and after exercise to stay hydrated.
- Listen to your body. Stop if you feel uncomfortable or have any concerns, and talk to your doctor or midwife.
Disclaimer
The information on this page is for general guidance only and is not a substitute for professional medical advice. Always consult your doctor or midwife before starting any new exercise program during pregnancy.