Covid-19 Coronavirus

Pregnancy

  1. Throughout a normal pregnancy you should aim for 150 minutes of moderate physical activity a week. These should be in bouts of ten minutes or more if possible.
  2. If you are not already active, and were not active before pregnancy, start gradually. If you were already active before pregnancy, then keep going. Listen to your body and adapt as your pregnancy progresses.
  3. If you can, include muscle strengthening exercises two times a week.
  4. Talk to your health visitor, midwife, practice nurse or GP if you are unsure about being activity during pregnancy. 

Examples of physical activity that meet the guidelines

  • Walking
  • Swimming
  • Pre-natal yoga
  • Aqua-natal swimming sessions
  • Low impact aerobics/dancing 

Physical activity to avoid

  • Any contact sports (don’t bump the bump)
  • Activities lying on your back after the 1st trimester
  • Any sports/activities with risk of falls (i.e. horse riding/skiing)
  • Vigorous activity – especially if you are new to exercise
  • Heavy weight training
  • Scuba diving/sky diving 

Benefits of being active while pregnant

  • Helps to control weight gain
  • Improves sleep
  • Improves mood
  • Helps to prevent diabetes of pregnancy
  • Helps reduce high blood pressure problems
  • Improves fitness  

Physical activity after giving birth

When you’re a new mum, being active may seem like the last thing you need. However, regular activity may help you to relax, keep fit, feel more energetic, recover after childbirth and prevent or relieve postnatal depression.

It’s usually a good idea to wait until after your six-week postnatal check before you start any high-impact exercise, such as aerobics or running. This is especially important if you had a caesarean, as your recovery time will be longer. If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches and pelvic floor exercises. 

Talk to your midwife, health visitor or GP and they will advise you on what would be best for you, taking into account your previous activity levels and your birthing experience.

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