Staying physically active in pregnancy can really help your pregnancy and baby to develop well. We recommend 20 minutes a day of gentle movement, which makes you a little out of breath but still able to hold a conversation. Ideas of activities you can try are walking, swimming, hoovering, yoga or dancing. This will have many benefits for your pregnancy:
- increased blood flow to your baby
- less tiredness and more energy
- a reduced chance of developing gestational diabetes and blood pressure complications in pregnancy by 40%
- improved mood and sleep
- help control pregnancy weight gain
- helps prevent backache, headaches, constipation, stress and pelvic pain
- reduced need to have a c-section.
Physical activity is safe for most pregnancies. If you are not sure whether it’s suitable for you, please check with your midwife first. It’s important to avoid contact sports, getting too overheated, stomach crunches or sit ups, and adapt to your growing bump.
Helpful resources
- Visit WEPP for access to free and safe activity videos to try in pregnancy.
- For further guidance and tips on activity in pregnancy see Tips for staying active | Tommy’s (tommys.org)