Types of Exercise Good for a Pregnant Woman

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

Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.

As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously. 

If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you're pregnant.

Remember that exercise does not have to be strenuous to be beneficial.

Exercise tips when you're pregnant:

1. Always warm up before exercising, and cool down afterwards

2. Try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing

3. Avoid any strenuous exercise in hot weather

drink plenty of water and other fluids

4. If you go to exercise classes, make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are

5 You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors. Find your local swimming pool

Exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls carry a risk of damage to your baby.