The benefits of movement and exercise during pregnancy

Pregnancy is an incredible journey, and while rest and relaxation are essential, so is movement. Staying active during pregnancy can help improve your physical and mental wellbeing, support your growing baby, and make labour and recovery easier. 

Pregnancy is NOT a time to try to reach peak fitness levels. But it is a time to maintain good fitness levels. 

We all know exercise is important for our health. However, you might feel less inclined to start a new exercise regime when pregnant. But it's necessary to consider the possible effects not exercising can have, including:

• Loss of muscular and cardiovascular fitness (you'll need muscle strength in labour!)
• Excessive maternal weight gain
• Raised risk of gestational diabetes or pre-eclampsia
• Development of varicose veins.
• Increased incidence of physical complaints such as aches and pains, and shortness of breath.
• Poor mental health.

If you aren't currently active, gradually include more movement into your day, and you will start noticing the benefits.

Regular movement and exercise during pregnancy provide numerous benefits, including:

• Boosting energy levels: Gentle exercise can help fight fatigue as your cardiovascular health improves and oxygen and nutrients are transported around the body more efficiently.
• Reducing pregnancy discomfort: Staying active helps ease lots of pregnancy symptoms, from back pain to swelling (oedema) and constipation.
• Improving posture and balance: As your bump grows and your body and posture change, strengthening your muscles can help improve your stability, reducing the likelihood of falls.
• Enhancing mood and mental wellbeing: Exercise releases endorphins, reducing stress and anxiety.
• Supporting better sleep: Regular movement can help you fall asleep faster and improve the quality of your sleep.  
• Preparing for labour and recovery – Strengthening your body can help with endurance and post-birth recovery.

See: Common pregnancy symptoms and tips to reduce them

Before starting or continuing an exercise routine, it's important to consider these safety guidelines:

Listen to your body: Your body changes rapidly during pregnancy, and some activities may feel different. Modify exercises as needed and stop if you feel discomfort.

Stay hydrated: Drink plenty of water before, during, and after exercise. On hot days, isotonic drinks may be helpful to replace lost minerals.

Avoid overheating: Wear breathable clothing and exercise in a cool environment. Exercise early in the morning or evening when it's cooler on hot days.

Maintain good posture: Avoid exercises on your back after 16 weeks. The weight of your growing bump can compress the vena cave (a major vein that carries blood to the heart) and cause a blood pressure dip, dizziness and reduced blood flow to the baby.

Engage in low-impact activities: Swimming, walking, and pregnancy yoga are great choices that support fitness without excessive strain.

Incorporate pelvic floor exercises: Strengthening your pelvic floor is essential, as the weight of your growing bump weakens it throughout pregnancy. These exercises will help prevent incontinence and promote recovery after childbirth.

Avoid high-risk sports: Contact sports, activities with a high risk of falling, or intense high-impact workouts should be avoided.

Stop exercising if you experience these warning signs:

• Breathlessness (including before exercise)
• Feeling faint or dizzy
• Headaches
• Chest pain or heart palpitations
• Severe abdominal pain or pubic pain
• Contractions
• Swelling (Oedema)
• Vaginal bleeding
• Your waters break
• A change in your baby's normal movements

Seek help from your midwife or GP, if necessary.

The NHS encourages women to stay active throughout their pregnancy. They recommend at least 150 minutes of moderate-intensity exercise per week. You can break this down into 20-minute sessions each day or even 10 minutes twice a day.  

Moderate-intensity exercise means you should still be able to hold a conversation but feel your heart rate increasing. Some NHS-recommended activities include:

• Brisk walking
• Swimming and aqua aerobics
• Pregnancy yoga and pilates
• Cycling
• Strength training with light weights (avoiding heavy lifting and lying on your back).

Many women worry about not doing enough formal exercise during pregnancy or dislike it. But remember—all movement counts! Everyday activities such as housework, playing with older children, walking to the shops, or gardening contribute to your overall activity levels.

Instead of stressing about structured workouts, focus on moving more throughout the day:

• Take the stairs instead of the lift.
• Walk or cycle instead of driving short distances.
• Park in the furthest spot in the car park.
• When watching TV, do gentle stretches or squats.

Exercise during pregnancy doesn't have to be intense or complicated. Every bit of movement supports your health and your baby's development. Follow the NHS guidelines, listen to your body, and choose activities that feel good to you. Whether it's a short walk, a pregnancy yoga session, or dancing in your kitchen, you're doing something positive for yourself and your growing baby.

If you're unsure about a particular activity, speak to your midwife or GP to ensure it's safe for your pregnancy. Stay active and find movement that you enjoy!

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.