Never exercised before? Starting gently in pregnancy

Ngozi laughed when her midwife asked about exercise. 'I have never been to a gym in my life,' she said. 'My exercise is running after the bus.' Her midwife smiled and said that was a perfectly good place to start. If you are someone who has never been sporty, pregnancy might feel like the strangest time to begin. In fact, for most healthy pregnancies, starting to move gently is safe and helpful, as long as you start slowly and listen to your body.

Why bother?

Gentle activity in pregnancy may help you:

• Sleep better and feel less tired.
• Ease back pain, constipation and swelling.
• Lift your mood and lower stress.
• Build strength and stamina for labour and caring for a newborn.
• Recover more easily after birth.

You do not have to become an athlete to enjoy these benefits.

Check first

Talk to your midwife or doctor before you start if you have a heart or lung condition, high blood pressure, anaemia, a history of early labour, bleeding, a low-lying placenta later in pregnancy, or if you are expecting twins or more. In some situations, exercise needs to be adapted or limited. Your care team can tell you what is right for you.

Everything counts

Activity does not have to happen in a gym or a class. All of these count:

• A brisk walk to the shops or church.
• Gardening, light housework or sweeping the compound.
• Dancing in your kitchen or to worship music.
• Swimming or a water aerobics class.
• Playing gently with older children.
• Taking the stairs when you feel well.

How to begin

1. Start small. Ten minutes of gentle activity on a few days a week is a good first goal.
2. Build slowly. Add a few minutes each week if you feel well.
3. Use the talk test. You should be able to hold a conversation. If you are too out of breath to talk, slow down.
4. Choose low-impact activities such as walking, swimming, stationary cycling and pregnancy yoga.
5. Find a friend. Walking with someone makes it more enjoyable and easier to keep going.
6. Look for pregnancy classes at your local leisure centre, hospital or church, led by a trained instructor.

What to avoid as a beginner

• High-intensity workouts, running programmes or heavy weights you have never done before.
• Contact sports and activities with a risk of falling.
• Exercising in hot, humid conditions or getting overheated.
• Lying flat on your back for long periods after about 16 weeks.

Rest is part of the plan

Some days you will feel full of energy. Other days, just getting dressed will feel like a workout. Both are normal. Rest days are not failures. Your body is doing an enormous amount of work growing your baby, and it needs time to recover.

Signs you need more rest include feeling exhausted after activity rather than refreshed, aching that does not ease, poor sleep, or feeling unwell. If you are very tired all the time, mention it to your midwife, as anaemia is common in pregnancy and can be checked.

Stop and call if

• You have vaginal bleeding or fluid leaking.
• You feel dizzy, faint or have chest pain.
• You have tummy, pelvic or calf pain.
• You notice regular tightenings.
• Your baby is moving less than usual.

Call your midwife or maternity unit straight away if any of these happen.

A season for everything

“To every thing there is a season, and a time to every purpose under the heaven” (Ecclesiastes 3:1). Pregnancy is a season of its own, with times to move and times to rest. You do not need to compare yourself to the fitness instructor on social media or the friend who ran until her due date. Your season is yours. Move when you can, rest when you need to and trust that God is at work in both.

A prayer for a new beginning

Lord, I am starting something new and I feel unsure. Help me take small steps, be patient with my body and enjoy moving again. Teach me when to keep going and when to rest, and keep me and my baby safe. Amen.