Health
Exercising during pregnancy: what is sensible?
Draft: this article is still being reviewed by a healthcare professional.
Short answer
In an uncomplicated pregnancy, physical activity is usually possible and beneficial. What is appropriate depends on your previous training, how the pregnancy is going and any complaints. Personal advice comes before a general programme.
Build up gradually or carry on with adjustments
The NHS recommends 150 minutes of moderate-intensity activity per week as a general target. You can split this into short sessions. During moderate exercise you can still talk. If you were not very active, start small; do not suddenly take up a new strenuous sport. [1]
Walking, swimming and adapted muscle-strengthening exercises can be options. A pregnancy is not a contest to hold on to past performances. Tell your trainer that you are pregnant.
What needs extra attention?
Avoid activities with a risk of collision or falling, avoid overheating and drink enough. Adapt exercises as your bump grows; lying flat on your back for long periods may be unsuitable later in pregnancy. Stop if you feel unwell. [1]
Discuss medical conditions or pregnancy complications with your midwife or doctor beforehand. If you have bleeding, fluid leaking, fainting, chest pain or other acute worrying symptoms: stop and contact your healthcare provider immediately; in a life-threatening situation, call 112. [2]
