Physical activity advice for pregnant women
If you are pregnant, there is new advice about the types of physical activity that are safe to do while you’re expecting. Taking part in safe, responsible and appropriate physical activity while pregnant can have many health benefits.
Addressing health concerns
The new recommendations aim to address concerns around obesity, diabetes and other health issues during pregnancy.
Research shows that taking regular physical exercise during pregnancy can:
- boost the immune system
- help prevent health risks such as Type 2 diabetes
- improve mental health and wellbeing
If you are pregnant you should listen to your body and adapt your exercise accordingly.
As a general rule, if it feels pleasant, keep going; if it is uncomfortable, then stop and seek advice from your health professional.
If you are already active then try to keep up your physical activity levels.
You may need to adapt your activity throughout your pregnancy. For example, replacing contact sports with a non-contact sport or an appropriate exercise class – ‘don’t bump the bump’.
There is no evidence of harm for expectant mother or baby resulting from moderate intensity physical activity.
If you weren’t active before pregnancy, it is recommended you slowly increase the amount of exercise you do. Begin with 10-minute bouts of moderate-intensity exercise, gradually building up to 150 minutes in total spread throughout the week. It is important to remember that ‘every activity counts’.
If you were not active before your pregnancy you should avoid intense exercise, such as:
- running
- jogging
- racquet sports
- strenuous strength training
Activities to avoid
If pregnant you should avoid activities where there is an increased risk of falling, trauma or high impact injuries. These include:
- skiing
- water skiing
- surfing
- off-road cycling
- gymnastics
- horse riding
- contact sports, such as ice hockey, boxing, football or basketball
After the first trimester of your pregnancy you are also discouraged from exercise that requires lying flat on your back.
Medical advice
You should seek medical advice if you experience:
- breathlessness before or following mild exercise
- headaches
- dizziness
- chest pain
- muscle weakness affecting balance
- calf pain or swelling
If you experience pregnancy complications such as vaginal bleeding, regular painful contractions, or amniotic fluid leakage, you may also be advised to reduce or stop physical activity.