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Technology & Tools
Wearables & Health Data
- GuideChoosing a fitness trackerChoose a tracker you find comfortable and easy to use: a clear screen, buttons you can press, a strap that suits your wrist and battery life you can manage. Steps and active time are its most dependable numbers; treat calories, sleep and score figures as rough guides.
- GuidePrivacy and your health dataWearables and health apps often collect and share more of your data than you might expect, and removing your name doesn't make data fully anonymous. Read the privacy information, choose the most private settings, protect your phone with a password, and don't treat a high rating as proof an app handles your data well.
- GuideThe future of wearablesWearables are expected to move towards personalised, real-time coaching, but for now that is mostly a projection. Today, trackers are linked with more steps, and they seem to work best with feedback or support. Treat one as a helpful tool, not a requirement.
- GuideTracker accuracyTrackers give rough guides, not exact figures. Step counts can be off in either direction, wrist heart rate is the most dependable measure, and calorie estimates are the weakest. Use them to watch your own pattern over weeks, and go by how your body feels.
- GuideUnderstanding your dataTreat tracker numbers as rough guides and look at patterns over time, not single days. Heart rate can help you judge effort, but the talk test works without a device. Wrist heart rate is fairly dependable, sleep stages are the roughest reading, and sleep apps are no substitute for tested treatment.
- GuideUsing a tracker well, and its limitsA tracker helps most people move a little more, especially if you're not yet active, and it works best with one small goal and some support. Treat its numbers as a rough guide, look at trends rather than single days, and expect your interest to dip.
- GuideWhat Twikka does with your health dataApps should ask your permission before they read data from Apple Health or Health Connect, and you choose what to allow. Who else sees your data depends on the app, so read what it says about sharing. You can take permission back later, but that may not delete data already collected.
Apps
- GuideChoosing apps you can trustLook for an app that names who made it, where its health advice comes from and what it does with your data, because many health apps give little evidence that they work. Try free options first, and start with one app that lets you set goals and see your progress.
- GuideMindfulness and nutrition appsMindfulness apps may ease everyday stress a little, but the effects tend to be small and short-lived. Food-tracking apps are linked with weight loss in some research, but many people stop using them. Keep both simple, and drop either if it isn't helping.
Pregnancy & Early Parenthood
During Pregnancy
- GuideHow pregnancy changes your body for exerciseIn pregnancy your heart works harder at the same pace, your balance and posture shift, and lying flat on your back becomes less suitable after about 16 weeks. Use the talk test, move steadily and choose propped-up or side-lying positions.
- GuidePelvic floor in pregnancy and afterThe pelvic floor is a layer of muscle that supports your bladder, bowel and womb, and pregnancy stretches it. Pelvic floor exercises in pregnancy lower the chance of leaking wee: start with quick squeezes, then slower holds. Leaking is common and you don't need to stop being active.
- GuideStaying active while pregnantMost healthy pregnant women are advised to aim for at least 150 minutes of moderate activity a week, and any amount counts. You can start even if you weren't active before: begin small, build up gradually, and check with your midwife or doctor if you have a health condition.
- GuideWarning signs in pregnancy: when to stop and get helpStop exercising and contact your midwife, doctor or maternity unit if you notice bleeding, fluid leaking, regular painful contractions, the baby moving less than usual, calf pain or swelling, or dizziness, and call your local emergency number for chest pain. Don't wait to see if it passes. If you have a medical problem, check with them before you start.
- GuideWhich activities suit each stage of pregnancyGentle, low-impact activity such as walking, swimming and stationary cycling suits all three trimesters. Avoid sports where you could be hit or fall, and avoid lying flat on your back later in pregnancy. If you already run or lift weights, you can usually carry on.
After Birth
- GuideExercise and breastfeedingModerate exercise, such as walking at a pace where you can still chat, doesn't appear to harm your milk supply or your baby's growth when you eat well and drink plenty. Plan activity for soon after a feed, wear a supportive bra, and keep meals, snacks and drinks going.
- GuideMood after birth and movementBeing active tends to go with better mood after birth, and small, gentle amounts count. Baby blues usually pass within about 2 weeks; low mood that lasts longer or leaves you struggling to cope is worth talking about with your doctor, midwife or child health nurse. Activity sits alongside care, not in place of it.
- GuideReturning to exercise after birthGentle walking and pelvic floor exercises can generally start within a few days of birth, or as soon as you feel comfortable. Build up slowly, with walking and strength work first. Running and other high-impact exercise come later: health-service advice is to wait at least 12 weeks.
- GuideWeight after pregnancy, without pressureThere's no standard timeline for weight after pregnancy, and it varies a lot between women. Gradual change is best while breastfeeding. Activity helps fitness and mood even though it does little for weight on its own. Eating changes plus activity work best, and any amount of movement counts.
- GuideYour body after birthRecovery after birth is gradual and different for everyone. Stitches and swelling settle in about two weeks, body shape can take 3–5 months, and a caesarean may take 6–8 weeks or longer. Gentle movement helps, and tummy muscle separation often narrows by itself.
Active Early Parenthood
- GuideExercising with your babyAfter a straightforward birth, you can start with walking, gentle stretches and pelvic floor exercises when you feel up to it. Pram walking, babywearing and parent-and-baby classes can all help. Build up slowly and use a pram or carrier that suits your baby.
- GuideFinding time and energy with a baby or toddlerTake your baby with you, let short bouts count, and do something small on tired days. A brisk pram walk or 10 minutes at a time all count, since some activity is better than none. Sometimes resting while the baby sleeps matters more.
- GuideGetting back on track after years of looking after small childrenStart with about 10 minutes of easy activity, such as a gentle walk, and add a little each day. Short bursts count. Guilt about taking the time is common, and seeing activity as something that helps you look after your family can ease it. Plan small, specific sessions to help it last.
- GuideSupport, childcare and other parentsThe most useful help is practical: take turns minding the baby with a partner or relative, agree set times, and try a pram-friendly walking group. You can also be active with your children or fit short bouts around their routines. Some activity is better than none.