As I write this blog I am approaching the third trimester of my third pregnancy. It has been so much harder the third time around. but I am still very grateful. I have certainly found each of my pregnancies to be very different; some days I have lots of energy and other days I can barely keep my eyes open.

Exercise has always been a way in which I escape for an hour away from the daily demands of being a mum, it really supports my mental health. Throughout all three of my pregnancies keeping active has been very important not only for my mental health but also for my physical health. There are so many benefits to exercise during pregnancy but unfortunately, still, so many mothers feel very nervous to exercise and/or are unsure what they can/cannot do.

One of my goals as a Women’s health and fitness coach is to educate and empower mothers to move their bodies throughout pregnancy and in the postnatal period with confidence.

Benefits of Exercise during pregnancy:

• Reduce backaches, constipation, bloating and swelling.

• Boost cardiovascular fitness.

• Increase energy levels and mood.

• Promote muscle tone, strength and endurance.

• A lower risk of gestational diabetes.

• Improve sleep.

What are the current recommendations for physical activity during pregnancy?

According to the UK Chief Medical Officers’ Physical Activity Guidelines (2019), pregnant women are advised to aim for 150 minutes of moderate-intensity activity every week. If you are not active before pregnancy then it is advised to start slowly, this could be with a fast-paced walk. If you currently exercise and are now pregnant then keep going Mama!

What is moderate-intensity exercise?

Physical activity refers to ALL movement including getting to and from places on foot or could even be part of your work. You may have a very active job, this counts too. So what is moderate intensity? This means working enough to raise your heart rate and break a sweat.

How to know when you are working at a moderate-intensity level?

One way to tell if you are working at the right level is by using the ‘talk test’. You should be able to hold a conversation, if you struggle to say more than a few words then pull it back.

But what exercise?

If you are new to exercise start gradually this could be a walk or more gentle movements like yoga or pilates. If you are active when you enter pregnancy then continue, it is essential to note that you must modify exercises during the second and their trimesters. Avoid the supine position for prolonged periods and specific core exercises. Choose something you enjoy!

Things to avoid:

• Contact sports.

• Exercises which could involve falling.

• Getting too hot for too long.

• If something doesn’t feel right, stop!

• Avoid the supine position for periods of prolonged time (second and third trimesters).

Anything else?

There are so many benefits to exercise during pregnancy. If you were active before pregnancy then I want to tell you to keep going, you are helping yourself and the baby in so many ways. The pelvic floor and core work are so important during pregnancy and will support your recovery postnatally. You can continue to work your core, with the right exercises. If you have been told specifically by your doctor not to exercise due to medical reasons then explore this further with your health professional.