Supporting Your Health and Wellbeing Before Birth

Staying active during pregnancy offers many benefits for both you and your baby.

If your pregnancy is uncomplicated and your healthcare provider has given all-clear, regular moderate exercise can:

• Increase body awareness and endurance
• Improve posture and muscle tone
• Help prevent gestational diabetes
• Reduce common discomforts such as backache and fatigue
• Support a positive mood and sense of wellbeing
• Shorten the active phase of labour and reduce the likelihood of assisted deliveries (e.g., forceps or caesarean)
• Promote faster recovery after birth and improve body image

Safe and Enjoyable Ways to Stay Active

Most women can safely enjoy activities such as:

• Walking
• Swimming or gentle aquarobics
• Stationary cycling
• Pregnancy-specific yoga or Pilates
• Light strength training (including pelvic floor exercises)

Aim for about 30 minutes of moderate exercise most days — you should be able to talk comfortably while exercising (“the talk test”).

Tips for Exercising Safely

• Wear comfortable, supportive clothing and shoes
• Warm up and cool down with gentle stretching
• Stay well hydrated
• Avoid overheating — especially in hot or humid environments
  
• Skip high-risk activities (contact sports, heavy lifting, high-impact twisting or jumping)
• After the first trimester, avoid exercises that require lying flat on your back for long periods

When to Avoid or Stop Exercise

Stop and seek medical advice if you experience:

• Vaginal bleeding or fluid leakage
• Dizziness, faintness, or palpitations
• Chest pain or shortness of breath
• Persistent headache or abdominal pain
• Noticeable reduction in your baby’s movements
• Strong pelvic or back pain

You may need to avoid certain types of exercise if you have conditions such as placenta previa, pre-eclampsia, ruptured membranes, incompetent cervix, or intrauterine growth restriction — please check with your obstetrician before starting or continuing any program.

Our Guidance

At our practice, we encourage women to enjoy safe, regular movement during pregnancy and will tailor advice to your medical history, stage of pregnancy, and comfort levels.