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Staying Active in Pregnancy

If you are fit and used to exercise, you should keep going while you are planning to have a baby and whilst pregnant. If you do not exercise regularly, it is good for you to start to exercise to build up your fitness levels. It is never too late for you to start doing exercise.

Regular physical activity is one of the best things to help you and your baby have a happy and healthy pregnancy. During pregnancy you should aim to do at least 150 minutes of moderate activity a week. Anything that increases your heart rate, makes you breathe faster, and feel warmer counts towards this.

  • Choose activities that you enjoy doing. If you enjoy what you do, you are far more likely to keep it up, so remember to have fun!
  • Think of something you can build in to your everyday routine. If you like to dance, put some music on! You could also try parking the car a bit further away or cycling instead of driving
  • Ask your friends, family or partner to join in with you. If you have someone to keep fit with you will have more fun
  • Do you know anyone else who is expecting a baby? You may be able to do exercise together
  • Whether you’re at home or at work, keep active. Get up and move around so you’re not sitting all day
  • Try and walk upstairs when you are out instead of taking a lift
  • Your daily chores can be part of your daily exercise, and this could include housework, shopping and gardening. Put as much effort as you can into these activities
  • If you already have children, try to do activities together. Playing together can be great exercise
  • Don’t bump the bump! Moderate exercise is good for you, but you need to listen to your body and adapt what you are doing if you need to. Don’t push yourself too much - if you are exercising so hard you can’t talk, you are pushing yourself too hard
  • If you were doing intense exercise before pregnancy, exercise as part of your job or take part in activities where there is a risk of falling, such as horse riding you may need to consider changing your activities. Please talk to your GP or midwife to agree a plan that’s right for you
  • For more ideas on getting active check out our other move more pages. 

Who can Help?

Your midwife, health visitor or GP can advise you on safe physical activity in pregnancy.

You can contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you are 11-19 you can text Chathealth on 07480 635060 for confidential advice from one of the Healthy Child Programme team.

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