Active lives and Movement

Recommendation

Aim for at least 150 minutes of moderate-intensity activity each week, spread throughout pregnancy.

If you were active before pregnancy, keep going and adapt activities as your body changes.

If you were not previously active, start gradually and build up to the target.

Include muscle-strengthening activities at least twice a week as part of your routine.

Listen to your body and adapt intensity or type of activity as needed.

Examples

Moderate-intensity activities that count toward your weekly total can include:

• Brisk walking or cycling
• Swimming or water-based activities
• Yoga, Pilates, pregnancy-adapted fitness classes
• Dancing or other enjoyable movement
• Climbing stairs or active household tasks
• Low-impact gym activities (e.g., treadmill at a comfortable pace)

Sedentary Behaviour

Try not to stay still for long periods, regular movement is beneficial even if it’s gentle.

Break up long periods of sitting with short walks or simple movement at home or work.

Benefits of Being Active

Being physically active during pregnancy has well-established benefits for both you and your baby, including:

• Helps control healthy weight gain during pregnancy.
• Improves fitness and cardiovascular health.
• Reduces the risk of high blood pressure and gestational diabetes.
• Improves sleep quality and mood.
• Supports wellbeing and postpartum recovery (with gradual return to activity)

No evidence of harm from moderate intensity activity when adjusted for comfort and safety.

Safety Considerations

If an activity causes discomfort, stop and adapt it.

Avoid high-risk activities where falls or trauma are likely (e.g., contact sports, high jumps).

After your postnatal check-up, continue at least 150 minutes per week and strength sessions as you recover, building up gradually.

Useful Links:

Greater Manchester Moving’s priority to promote everyday physical activity, movement and sport for children and young people across Greater Manchester — aiming to support their development, reduce inequalities and create safe, inclusive opportunities for them to be active.

https://www.gmmoving.co.uk/commitments/people-families-and-communities/active-children-and-young-people/

Let’s Keep Bolton Moving is a wellbeing and community hub for Bolton that helps residents find local physical activities, health support, volunteering opportunities, and lifestyle resources to improve physical and mental wellbeing.

https://letskeepboltonmoving.co.uk/

The NHS Healthier Families page is a public-facing NHS resource offering easy, practical advice, tips, recipes, activities, and tools to help families eat well, be more active and make healthier lifestyle choices together.

https://www.nhs.uk/healthier-families/

All the above information is directly aligned to the UK Chief Medical Officers’ (CMO) physical activity guidelines and can be found at:

https://assets.publishing.service.gov.uk/media/5d839543ed915d52428dc134/uk-chief-medical-officers-physical-activity-guidelines.pdf