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Exercise in pregnancy

Pregnancy can be a good opportunity to improve your physical fitness. If you already exercise it is safe to continue as long as you feel well. The more active you are during your pregnancy the easier you will find it to adjust to the naturally occurring changes in pregnancy including a change in shape and weight gain. It will also help you to cope with labour and get back into shape after your baby is born. If exercising with an instructor let them know are pregnant. If you are new to exercising start slowly and build up gradually.

Here are some pregnancy friendly exercises you can try yourself...

Sitting on the floor
Sitting on a gym ball or chair
Seated flexibility
Relaxation and breathing

Tips for exercising in pregnancy

Dos Don'ts
• If you are new to exercising start gently and build up gradually • Do not participate in any contact sports
• Always warm up before starting exercising and cool down after exercising • Do not lie flat on your back for prolonged periods of time especially after 16 weeks
• Always stop if something hurts • Do not exercise at high altitudes (heights over 2,500m above sea level) until you have had a    chance to acclimatise
• Let your instructor know that you are pregnant • Do not go scuba diving
• Avoid overheating • Do not use saunas
• Drink plenty of water  

Here is a useful video from England's Chief Medical Officer about exercising during pregnancy.


For support in other languages, and other accessibility visit Pelvic Obstetric and Gynaecology Physiotherapy and follow the steps illustrated below...