Pregnancy health and support

Active Pregnancy Foundation – Pregnancy CMO Guidelines

Pregnancy can be a time of excitement, and there may be much to look forward to, but this is also a fantastic opportunity to make positive lifestyle choices that will not only improve your health but that of your baby too.

Adopting a healthy lifestyle that includes physical activity is important at every stage of life, and it’s never too late to start being more active. Research from around the world has produced reliable evidence and practical guidelines outlining the safety and benefits of physical activity throughout pregnancy.

For some women, there may be complications that affect their pregnancy, and physical activity may not be recommended. But for those who are healthy and have uncomplicated, low-risk pregnancies, keeping active has been shown to be safe and has many important health benefits.

Some moms worry that ongoing activity may cause harm to their developing baby, risk miscarriage, or pre-term labor. However, there’s no evidence to suggest that moderate intensity activity throughout pregnancy has any negative effect on either mom or the developing baby.

If you are unsure about any aspect of your own health or pregnancy that may affect your ability to engage in physical activity, please check with your midwife, GP, or obstetric team.

By keeping active, you can gain strength, ease muscular aches and pains, and prevent stiffness. Your fitness levels can be maintained or improved, which is important for your cardiovascular health and well-being. Regular activity can reduce your risk of developing high blood pressure and gestational diabetes, a condition in which your body is not able to control sugar levels.

Immediate mental health benefits can be felt. Researchers and healthcare professionals agree that physical activity improves mood, reduces anxiety and stress, and aids sleep patterns. Keeping active during pregnancy can also reduce your risk of postnatal depression.

As your baby grows, it’s natural that you will gain weight. But keeping active can help to ensure that you don’t gain more weight than you need to and help you return to your previous weight more easily after delivery.

Looking after your weight during pregnancy can help your baby to grow to be a healthy weight and size too. This can reduce the risk of preterm delivery and cesarean section, while also improving the future health of your newborn child.

Throughout each trimester, aim to reach a total target of 150 minutes of moderate intensity activity every week. You don’t need to do it all at once—try to be active every day and work towards your goal.

To help you maintain your activity at a moderate intensity, the talk test is a useful guide. You should feel a little breathless, and your heart rate will increase, but you should still be able to hold a conversation.

If you are new to being physically active, start gradually and build up your activity level slowly. Avoid sitting down for too long, and break up your day with regular movement. Try to go out for walks and choose to take the stairs. Get your legs moving on an exercise bike or think about going for a swim. Water can feel great for tired joints and a heavy bump.

Every movement and every minute counts, so whether it’s getting off the bus a few stops early, dancing around your kitchen, or going for a walk in the park, keep moving. It all adds up. If you are already active and your body is used to physical activity, keep going—maintain your activity levels. If it feels good, carry on moving, but listen to your changing body and adapt.

Keep active outdoors or in a well-ventilated area to avoid overheating. Wear comfortable clothing and remember to stay well-hydrated. If you feel unwell at any stage, stop activity and seek advice.

Don’t bump the bump! Remember that as your pregnancy progresses and your bump gets bigger, your balance might be affected, causing an increased risk of falls. Contact sports such as netball or rugby and activities that carry a risk of falling, such as horse riding, snow sports, and gymnastics, should be replaced with non-contact sports or modified activities that allow you to continue safely without putting your bump at risk.

Low-impact aerobics, stationary exercise bikes, swimming, and brisk walking or light jogging are all great ways to stay active. Muscle-strengthening activities are also recommended—aim to do eight to twelve repetitions involving the major muscle groups twice a week.

Pregnancy-specific yoga and Pilates are a great way to relax and unwind while strengthening your muscles. Light resistance activities such as squats, stair climbs, or arm raises can easily be done at home without the need for gym membership or special equipment.

Avoid straining and always work within your comfort zone.
It is understandable that existing work and family commitments, tiredness, or worry about your unborn baby may leave you feeling that there is little time to be more physically active.

But by making the time to follow the safe recommendations for physical activity during pregnancy and including them in your daily routine, you can act as a role model to your children and the younger generation. You will not only be improving your own health but that of your growing family.

So keep moving, mamas—you’ve got this! Your body and your baby will thank you.

This video graphic contains information in keeping with the 2019 UK CMO recommendations for physical activity in pregnancy. For more information and ideas about how to keep active throughout your pregnancy, please visit the website or get in touch. We’d love to hear from you.