Gentle exercise during pregnancy is good (and safe) for you and your baby. Not only does it help you maintain a healthy weight, it also helps prepare your body for labour.
Did you know that 150 minutes of exercise each week has loads of benefits for pregnant mums? It doesn’t have to be in one go - even bouts of 10 minutes can make a difference!
If you are used to doing regular exercise, keep it up, but do what feels comfortable for your body and don’t push yourself too much - exercise doesn’t have to be strenuous to be beneficial.
If you’re not used to exercising, or haven’t done any for a while, now is a good time to start. Try starting off with 10 minutes of daily activity - perhaps take a brisk walk, or go for a swim. You can then build up to 150 minutes of weekly exercise.
Remember, whatever your fitness level, it’s really important that you listen to your body and do what feels right for you.
As a general guideline, you should be able to hold a conversation while exercising. If you can’t, you need to slow down.
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If you want to join an exercise class, make sure your teacher is properly qualified and tell them that you're pregnant.
If you prefer to exercise by yourself, or with a friend, make sure you warm up before, and cool down afterwards.
Avoid strenuous exercise in hot weather, as it's easier to overheat. If you do exercise when it's hot outside, try to avoid the midday sun - go out in the early morning or late afternoon if possible. Remember a hat, sunblock and a bottle of water!
Hydration! Drink plenty of water and other fluids (whatever the weather).
Listen to your body. If you feel uncomfortable, stop. If you have any concerns, talk to your doctor or midwife.