MIA
Why moving helps
Regular activity in pregnancy is linked with better mood and sleep, less back pain, and a lower chance of high blood pressure and gestational diabetes.
It can also help you feel stronger for labour and recover faster after the birth.
How much is enough
UK advice is about 150 minutes of moderate activity a week, such as five 30-minute walks, plus some strength work twice a week.
Moderate means you can still talk but not sing. If you were not active before, start with 10 minutes a day and build up slowly.
Good choices
Walking, swimming, aqua natal classes, stationary cycling, pregnancy yoga and Pilates are all good options.
Strength work with light weights or your body weight is fine for most people. Tell any teacher you are pregnant.
What to avoid
Avoid contact sports such as kickboxing, and activities where you could fall, such as horse riding or skiing. Avoid scuba diving.
After about 16 weeks, avoid lying flat on your back for long periods during exercise, as it can make you feel faint.
Your pelvic floor
Pelvic floor exercises help support your bladder and bowel, and can help prevent leaking. Try to do them every day in pregnancy and after birth.
Squeeze and lift as if stopping a wee, hold for a few seconds, then relax. Add quick squeezes too.
Braxton Hicks
Pregnancy week by week