This Mum Moves Lincolnshire

For Mums to be & New Mums

Being active has a host of benefits for pregnant women and new mums, but knowing what is safe to do, and finding time to exercise can be difficult.

This Mum Moves Lincolnshire is here to support you to get moving safely.

Being active might not be top of your to do list when you’re expecting a baby or a new mum, but there are lots of simple ways you can keep active to boost your physical and mental health.

For most women with an uncomplicated pregnancy, keeping active during pregnancy is safe and has many health benefits.

Benefits of being active during pregnancy include:

• Helps to control weight gain
• Helps to reduce high blood pressure problems
• Helps to prevent Diabetes of Pregnancy
• Improves fitness
• Improves sleep
• Boosts mood

Keeping fit could also help you in labour, and make it easier to get back in shape following the birth.

If you are already active, then guidance suggests you can keep going. Just make sure you listen to your body, and adapt activities where necessary.

If you’re not currently active, start gradually and build up your levels of activity slowly. Walking or gentle exercise classes designed for pregnant women can be a great place to start.

Take a look at the CMO guidelines for pregnant women.

If you aren’t sure about whether an activity is suitable for you, or aren’t sure what you can do, then discuss it with your midwife, doctor or healthcare provider.

Pregnancy CMO Guidelines

Take a look at this video from the Active Pregnancy Foundation, which helps explain the Chief Medical Officer’s guidance for pregnant women.

Being active following birth can help both your physical and mental wellbeing. Just remember to start gradually and build up activity levels slowly.

Benefits of being active for new mums include:

  • Time for yourself – can reduce worries and depression
  • Improves sleep
  • Helps to control weight and return to pre-pregnancy weight
  • Improves fitness
  • Improves back pain
  • Improves mood
  • Improves tummy muscle tone and strength

Take a look at the CMO guidelines for New Mums.

If you aren’t sure about whether an activity is suitable for you, or aren’t sure what you can do, then discuss it with your midwife, doctor or healthcare provider.

Exercising Safely

For Mums To Be

  • Check with your doctor or midwife if you plan to start a new form of exercise.
  • Stick to moderate intensity exercise – it will make you breathe more deeply, but you should be able to carry out a conversation. 
  • Always stop if something hurts
  • Make sure you tell the teacher of your exercise class you are pregnant if the class isn’t just for pregnant women
  • Avoid overheating
  • Drink plenty water
  • Avoid bumping the bump- stay away from contact sports, and avoid any activities with a risk of falling, such as horse riding.

Guidance for New Mums

Following the birth of your child, if you’ve had a straightforward pregnancy you can resume gentle exercise such as walking, pelvic floor exercises and gentle stretches as soon as you feel ready.

After the 6-8 week postnatal check and depending on how you feel, moderate intensity activities can gradually resume over a minimum period of at least 3 months. After this, and in the absence of any issues, more intense activities such as running can resume. 

Useful Links

Better Births Lincolnshire

Better Births has a range of information and advice to make sure you are well supported throughout your pregnancy. They have more useful advice on being active pre and post birth.

Find Your Active

The Active Pregnancy Foundation

Activity-based resources packed with advice and top tips to support you on your active journey through pregnancy and beyond.

This Mum Moves Initiative

Find a range of at home exercises for pregnant women and new mums and more exercise inspiration on the This Mum Moves national website.

This Girl Can

Useful links and inspiration for how to get active as a new mum.