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Pregnancy & Early Parenthood
Staying active in pregnancy and after birth, and fitting movement into life with a baby or young children.
During Pregnancy
- GuideTest contentWhich 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 at a moderate effort.
- GuideTest contentWarning 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, chest pain or dizziness. Don't wait to see if it passes. If you have a medical problem, check with them before you start.
- GuideTest contentStaying active while pregnantMost healthy pregnant women are advised to aim for about 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.
- GuideTest contentPelvic 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.
- GuideTest contentHow 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.
After Birth
- GuideTest contentYour 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.
- GuideTest contentWeight 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.
- GuideTest contentReturning 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.
- GuideTest contentMood 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 health visitor. Activity sits alongside care, not in place of it.
- GuideTest contentExercise 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.
Active Early Parenthood
- GuideTest contentSupport, 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.
- GuideTest contentGetting 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.
- GuideTest contentFinding 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.
- GuideTest contentExercising 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.