Your guide to Physical activity in pregnancy is safe and healthy

staying active Being active benefits you and your baby

in pregnancy Stay active: 30 minutes a day, 4 times a week

Exercising increases the blood flow to the Women who exercise are up to
placenta. This is great for your baby’s growth a third less likely
and development. to have a caesarean

Activity
ideas

Always chat with your instructor or midwife to make sure activities work for you

Trimester 1 Trimester 2 Trimester 3

1 to 12 weeks 13 to 28 weeks
If already active, continue Keep going! Regular exercise
as usual. make you feel better and
less tired.
If new to exercise start gently
and build up - walking is a Make sure you can hold a
good start. conversation and don't get too
breathless, unless you were
Don’t exercise in very already exercising hard before
hot conditions. your pregnancy.
Avoid contact sports Don’t lie on your back for
throughout pregnancy to longer than a few minutes.
prevent your bump
being bumped. Avoid stomach crunches
and sit-ups.
29 to 40 weeks
Gentle swimming, walking
and dancing are great.
In the gym, cycling and
rowing are gentle on
your bump.
Listen to your body - if it
feels good, keep it up; it is
uncomfortable, stop and
seek advice!
Drink plenty of water.

Exercise helps What’s my activity goal

prevent... this week?
headaches
This week, ask yourself:
stress and
depression Who with?

tiredness Which days, at what time?

pelvic pain What type of activity?

backache Single session or short bursts today?

constipation How will I reward myself?
cramps and
swollen feet

Reg charity no 1060508 and SCO38280 © Tommy’s | V2, published in May 2017,
planned review date May 2020. | References available at
www.tommys.org/references | Feedback to info@tommys.org