Active Pregnancy
What to consider for an active pregnancy
Keeping active will help your body adapt to the changes that are occurring during pregnancy and help you prepare for the birth.
Whilst keeping active and exercising during pregnancy is safe for most women you may wish to consult your doctor or midwife is you have any concerns particularly if you are not currently active. If you are not currently active remember to start slowly and gradually build up to your recommended 150 minutes per week.
Physical Activity & Exercise Tips
When you're pregnant:
• Always warm up before exercising, and cool down afterwards
• Try to keep active on a daily basis and reduce time spent sedentary (sitting still or lying down) for extended periods.
• Avoid any strenuous exercise in hot weather
• Drink plenty of water and other fluids
• Don't lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint
• If you go to exercise classes, make sure your instructor is properly qualified, and knows that you’re pregnant as well as how many weeks pregnant you are. Suitable activities in your local area
• Exercises that have a risk of falling, such as horse riding, gymnastics and cycling etc. should only be done with caution. Falls may risk damage to the baby
• Listen to your body, don’t push yourself to much and stop immediately if you feel uncomfortable
Suitable activities for pregnancy in your area
Within your local area there are many activities that are available to support you starting or maintaining physical activity whilst pregnant. This includes activities that run in your local leisure centers, SureStart programmes, local walking groups and park runs.
In 2014 Southern Health & Social Care Trust in partnership with our 5 local councils and the Public Health Agency undertook to increase the number of staff within leisure services who were qualified to instruct pregnant women and new mums in safe and suitable physical activity and exercise. Each council nominated two staff to complete a specialist course – Exercise for pre & post natal. Within the council links below, you will find information on these instructors and the classes they run in your area.
SureStart is a government led initiative aimed at giving every child the best possible start in life and which offers a broad range of services focusing on Family Health, Early Years Care and Education and Improved Well Being Programmes to children aged 4 and under. Your local SureStart offers a range of health and wellbeing programmes including physical activity for both pre and post natal women.
Aqua Natal Yoga:
Aqua Natal Yoga is a water-based yoga programme to assist with a healthy pregnancy. This programme includes gentle movement, breathwork, preparation for birth and relaxation and is suitable for all levels of fitness or swimming ability. This programme is available for all Sure Start South Armagh members. If you would like more information please contact Sure Start South Armagh 028 30830022 or look at our website www.surestartsa.org for upcoming programmes.
Ante-Natal Health and Wellbeing Programme:
This programme incorporates gentle activity in the form of Tai Chi, strategies to maintain good physical and emotional health and wellbeing throughout your pregnancy and incorporates mindfulness meditation also. This programme is available for all Sure Start, South Armagh members. If you would like more information please contact Sure Start South Armagh 028 30830022 or look at our website www.surestartsa.org for upcoming programmes.
Find out more about your area by clicking on your council below:
Activities Armagh Area
Armagh City & District Council Leisure Service Provision
Introducing your specialist Pre and Post Natal fitness instructors: Cathal Mone
I am a fully qualified Level 3 Personal Trainer and registered on the Register of Exercise Professionals.
I am specialised in Personal Training, Nutritional advice along with a range of classes such as Cardio Pump, Circuits, Spinning, Kettlebells, TRX, Cardio Box and Core Stability.
Activities suitable for pregnancy in Armagh Leisure – click here
Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.
Armagh Sure Start Programmes
Ante Natal Pilates
Pre natal
ArKe Sure Start
Evenings
Free
Please Contact ArKe Sure Start 37518569
Activities Banbridge Area
Banbridge District Council leisure provision
Introducing your specialist fitness instructors: Sonya Cairns and Eileen Wilson
Both Sonya and Eileen have trained in the Level 3 specialist course: Exercise for Pre and Post Natal
Activities suitable for pregnancy in Banbridge Leisure – click here
Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.
Banbridge Sure Start Programmes
Ante Natal Yoga
Pre natal
Star Sure Start Banbridge
Various
Free
Please Contact Star SureStart Banbridge 40 622475
Activities Craigavon Area
Craigavon Borough Council leisure provision
Introducing your specialist fitness instructors: Emma Crawford
Debbie Girvan
Both Emma and Debbie have trained in the Level 3 specialist course: Exercise for Pre and Post Natal
Activities suitable for pregnancy in Craigavon Leisure – click here
Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.
Craigavon Sure Start Programmes
Address: 63 Park Road, Portadown, BT62 1DS, County Armagh, Northern Ireland
Tel: 028 3833 7455
Activities Dungannon Area
Mid Ulster District Council - Dungannon
Introducing your specialist fitness instructors: Kelly Hamilton
Kelly has been trained to Level 3 specialist course: Exercise for Pre and Post Natal.
Activities suitable for pregnancy in Dungannon Leisure – click here
Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.
Dungannon Sure Start Programmes
Tel No. (028) 8554 9898
Activities Newry, Mourne and Down District Council
Newry & Mourne Disctrict Council leisure provision
Introducing your specialist fitness instructors: Tanya McEvoy and Dominika Wojuechowska
Both Tanya and Dominika have trained in the Level 3 specialist course: Exercise for Pre and Post Natal
Activities suitable for pregnancy in Newry, Mourne and Down Leisure Centres – click here
Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.
Newry area Sure Start Programmes
Tel No. 028 308 33780
Additional Number – Orana Family Support Centre - 028 302 65714
Tel No. 028 30 830022
Post Natal Activity
Regular physical activity after your baby is born can have many health and wellbeing benefits such as increasing your energy levels, improving your mood, help your body to recover from the birth, help prevent anxiety and post natal depression and also helps to strengthen your pelvic floor muscles.
When can I start exercising after birth?
Most health professional will recommend that you wait until after your 6 week post natal check before you begin any form of high intact exercise. Gentle exercise such as walking and your pelvic floor exercises can start as soon as you feel ok to do so.
If you were very active before the birth and exercised regularly talk to your midwife, health visitor or GP before you start back to your usual activity before your 6 week post natal check. Remember your body needs to adjust so build up gradually to your levels before pregnancy.
Recovery time may be longer than 6 weeks for more complicated births, in these instances do not start any strenuous activity without consultation first with your health professional.
Keeping fit and healthy with your baby
When you feel ready for exercise your local leisure centre and sure start programme offer a range of suitable activities.
Couch to 5K - Couch to 5K aims to get just about anyone from the couch to running 5 kilometers in just 9 weeks. For more information www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
Or you simply download the NHS Choices podcasts that have a week by week plan to get you from the a sedentary to a more active lifestyle
Park Run
Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.