Physical wellbeing

Taking care of your physical health throughout pregnancy and after childbirth can help you to feel your best.

Your body goes through huge transition during each trimester, and in childbirth. Exercise can help to manage a lot of these changes.

Exercise in pregnancy

Maintaining a healthy body and mind can have a huge effect on your pregnancy journey.

The more active you are throughout your pregnancy, the easier it will be for you to manage all the changes your body will go through. It will also help you to cope better with labour, and aid in postnatal recovery.

Staying active while pregnant

Here are some common questions that you may have when it comes to exercise during your pregnancy:

Is it safe to exercise during pregnancy?

Exercise during pregnancy is safe and good for both you and your baby. Your body goes through a huge transition during each trimester and in childbirth, and exercise can help to manage a lot of these changes.

Always speak with your midwife or health professional before starting any new form or exercise.

What are the benefits to exercising in pregnancy?

There are many benefits to exercise in pregnancy. These include:

maintaining your fitness
reducing the chance of you developing gestational diabetes
reducing the chance of you developing pre-eclampsia
reducing the chance of gaining an excessive amount of weight that can lead to complications during the birth
improving your mood and emotional wellbeing

What types of exercises are suitable?

walking is a great form of exercise. Not only is it free but you can also easily incorporate it into your everyday life. If you didn’t exercise before, walking is a great way to get you started.
swimming can be useful during pregnancy because the water helps support your increased weight and changing body shape. Some local swimming pools provide specialist aqua-natal classes with qualified instructors.
antenatal Pilates can help learn breathing techniques, as well as strengthening your pelvic floor and whole body while preparing you for the latter stage of pregnancy and childbirth
yoga can help you relax and ease body tension with gentle stretching and breathing techniques
strength training can maintain your strength and help you to move more easily during your pregnancy, as well as helping to keep your energy levels up.

How often should I exercise in pregnancy?

Try to aim for at least 150 minutes of moderate activity a week.

That could be five, 30 minute walks, or a few longer walks during the week.

Strength training a few times a week can help maintain your strength and keep your body strong to cope as you progress through the trimesters.

Can exercise harm my baby?

Exercise is not dangerous for your baby. There is evidence that active women are less likely to experience problems in later pregnancy and labour.

Always speak with your midwife or health professional before starting any new form or exercise.

When should I stop exercising in pregnancy?

You should stop exercise during pregnancy and consult your midwife or GP if you experience any of the following:

vaginal bleeding
your waters are leaking
dizziness or feeling faint
shortness of breath
chest pain
headache
calf pain or swelling
your baby is not moving as much as usual
pain around your tummy
a bad headache
your muscles feel weak, making you lose your balance
you have a pain or swelling in the lower part of your leg

Read more about exercise during your pregnancy on the NHS website.

Always consult your midwife or health professional if you have any concerns over moving during your pregnancy.

Photo of pregnant and new mums on a walk

BumpClub Medway walks

BumpClub Medway run walks across Medway during the week. You can meet other parents to be and new parents and get active with BumpClub walks.

If you’re pregnant or if you have recently had your baby, walking is an excellent way to keep active.

More about Bump Club

The pelvic floor

The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone (spine).

In pregnancy, as your baby grows and hormonal changes affect the pelvic floor, the pelvic floor muscles experience increased pressure which can contribute to leaking urine, lower back pain and pelvic organ prolapse.

This NHS video explains what the pelvic floor is and how, and when you should be doing these exercises.

Did you know strengthening your pelvic floor muscles during pregnancy can help to reduce your risk of leaking urine, as well as promote a faster postnatal recovery?

Exercise once your baby is here

When you’re feeling tired, being active may seem like the last thing you want to do. But regular activity can relax you, keep you fit and help you feel more energetic. It can also help your body recover after childbirth and may help prevent postnatal depression.

Returning to exercise after a baby

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, pelvic floor and tummy exercises.

It’s usually a good idea to wait until after your 6-8 week postnatal check with your GP before you start any high-impact exercise, such as aerobics or running.

If you had a more complicated delivery or a caesarean, your recovery time will be longer. Talk to your midwife, health visitor or GP before starting anything strenuous.

Does your back hurt when you hold or feed your baby?

It’s common to experience some back pain, particularly as caring for your little one often involves lots of forward bending positions, such as when feeding, holding and changing their nappy.

Regular movement, back exercises and stretches can help to improve your posture, reduce back pain and help you to feed and hold your baby more comfortably.

Eating well

Eating well during pregnancy and beyond is not only good for your body, it also supports your baby’s growth, health and wellbeing.

Learn more about nutrition

Smoking in pregnancy

Giving up smoking is one of the most important things you can do to improve your baby’s health, growth and development, as well as your long-term health.

Every cigarette you smoke contains over 4,000 chemicals, many of which are dangerous, so smoking when you are pregnant harms your unborn baby.

Cigarettes can restrict the essential oxygen supply to your baby. As a result, their heart must beat harder every time you smoke.

Quit for Two

A new midwife-led programme called Quit for Two is now available at all main hospitals in Kent and Medway.

Quit for Two has specialist midwives who are trained to support women to quit smoking during pregnancy and save babies lives. Speak to your midwife to find out about this service.

Self-refer to Quit for Two

Smoking in parenthood

Secondhand (passive) smoke harms your baby.

If your partner or anyone else who lives with you smokes, their smoke can affect you and your baby before and after their birth. You may also find it more difficult to stop if someone around you smokes.

Secondhand smoke can also reduce your baby’s birthweight and increase the risk of sudden infant death syndrome (SIDS), also known as “cot death”.

Babies whose parents smoke are more likely to be admitted to hospital for bronchitis and pneumonia during their first year.