Exercise During Pregnancy and Postpartum: What the Guidelines Say

Staying active during pregnancy and after birth is one of the best things you can do for your health and your baby’s wellbeing. Yet many new and expectant mums feel unsure about what exercise is safe during pregnancy or when to start exercising after giving birth.

The good news is that the UK Chief Medical Officers, NHS, and the Pelvic, Obstetric and Gynaecological Physiotherapy (POGP) network all provide clear guidance. Here’s a summary:

✅ Exercise During Pregnancy

• If you’re already active, keep it up – just listen to your body and make adjustments as needed.

• If you’re new to exercise, start gently and gradually increase your activity.

• Aim for 150 minutes of moderate activity per week (that’s around 30 minutes, five days a week).

• Mix aerobic exercise (like brisk walking or swimming) with strength exercises (like bodyweight or resistance bands).

• Include pelvic floor exercises daily to support your core and prevent bladder issues.

• Avoid activities with a high risk of falling, trauma, or overheating.

Benefits of exercise during pregnancy include:

• Reduced risk of gestational diabetes

• Lower risk of high blood pressure complications

• Easier labour and recovery

• Better mental health and energy levels

• Improved outcomes for your baby

✅ Exercise After Giving Birth (Postnatal)

After birth, it’s important to allow your body time to heal while gently reintroducing activity.

The NHS and POGP guidelines recommend:

• Begin gentle pelvic floor and deep abdominal exercises as soon as you feel able after birth.

• Start with short walks and light mobility work in the early weeks.

• Gradually build towards 150 minutes of moderate activity per week, just like in pregnancy.

• Avoid high-impact exercise until at least 12 weeks postpartum and only when you feel ready.

• Seek advice from a women’s health or musculoskeletal physiotherapist if you experience pain, leaking, or abdominal separation.

Benefits of postnatal exercise include:

• Faster recovery and return to strength

• Improved mood and lower risk of postnatal depression

• Better energy and sleep

• Stronger pelvic floor and reduced risk of future problems

💡 The Bottom Line

Exercise is safe and beneficial during pregnancy and after birth – but it’s about choosing the right type and intensity at the right stage. Following the NHS and POGP guidelines will help you stay healthy, recover well, and look after your long-term wellbeing.

👉 In our next blog, we’ll share how our Physio-led Antenatal and Postnatal Pilates classes provide a safe, guided way to meet these recommendations.