Staying Active in Pregnancy: Gentle Exercise Guidelines

Many women ask whether exercise is appropriate during pregnancy. The NHS says exercise is safe for you and your baby in pregnancy, as long as you start gently and avoid certain activities. Always check with your own doctor first, particularly if you have a medical condition or a high-risk pregnancy.

Possible benefits

The NHS notes that staying active in pregnancy may help with:

• keeping fit
• preparing the body for birth and recovery afterwards
• lowering the risk of some pregnancy-related conditions, such as gestational diabetes and pre-eclampsia
• sleep, mood and mental health

How much?

The NHS suggests aiming for about 150 minutes of moderate activity a week, including muscle-strengthening exercises on two days, which is the same advice given to all adults. Moderate activity raises your heart rate and breathing but still lets you talk, though not sing. Walking, swimming and yoga can all count. The minutes do not have to be done at once. If you are new to exercise, begin with around 10 minutes a day and build up slowly. If you cannot reach the target, doing what you can is better than doing nothing.

Things to be careful about

• Do not begin a new vigorous activity such as running during pregnancy.
• Listen to your body and slow down if you feel breathless or unwell.
• Choose comfortable clothing and stay hydrated.
• Avoid activities with a risk of falls or contact.
• Change the type of exercise as your bump grows if something becomes uncomfortable.

Stop and seek medical advice if

1. you have vaginal bleeding
2. you feel dizzy, faint or have chest pain
3. you notice unusual swelling or a severe headache
4. you have regular painful contractions
5. your baby seems to be moving less

The NHS has a page on exercise in pregnancy with further guidance.

Talk to your doctor

Every pregnancy is different. Women with conditions such as high blood pressure, diabetes, thyroid problems, a history of miscarriage or a low-lying placenta may need individual advice. Ask at a routine antenatal visit what level of activity suits you.

About the clinic

Readers in the area can read about a Gynecologist & obstetrician in Mulund West, Mumbai on the website of Dr. Tejashree Bakre (MBBS, MS OBG), a gynecologist, obstetrician and laparoscopic surgeon with over 14 years of practice.

Clinic address: 2nd Floor, Rohini Residency, Maple Polyclinic, Cabin D, 201, B Wing, MG Road, Near Panch Rasta, Mulund West, Mumbai, Maharashtra 400080

Phone: 70455 63438 | Email: drtejashreebakre@gmail.com

This article is for general health education. It does not replace a consultation, and no outcome is promised.