Pregnant women and new mums should aim for at least 150 minutes of moderate intensity activity every week. During Coronavirus, mums-to-be can still go out for essentials like food shopping, exercise, or antenatal appointments, but the UK Chief Medical Officer advises them to stay at home as much as possible.
This could mean that pregnant women would need to find different ways to stay physically active indoors, from doing housework and climbing the stairs to doing yoga and stretching. Get Set Leeds has put together some great fitness resources to help future and new mums get or remain physically active at home.
The NHS website gives pregnant women useful tips and guidance on how to be active indoors throughout their pregnancy. Exercises for a fitter pregnancy include stomach-strengthening, pelvic tilt, and pelvic floor routines. These are also useful for new mums who want to tone their muscles and stay active. To find out more about what exercises to do and which are the ones to avoid, check out: https://www.nhs.uk/conditions/pregnancy-and-baby/pregnancy-exercise/.
MerseySideSport gives a ‘boost’ for bumps in isolation with #BeFit4Baby and brings twice-weekly live video classes with coach Juanita Steel. To find out more about this initiative and when the classes take place, check out https://www.merseysidesport.com/boost-for-bumps-in-isolation/. There is also a wide range of exercises suitable for a home setting and structured for each pregnancy trimester: http://www.merseysidesport.com/be-fit-4-baby/.
This Mum Moves brings pregnant women helpful guidance on the benefits of staying physically active during pregnancy together with some useful case studies and pelvic workouts. To learn more about why you should stay active while being pregnant even if you’re in isolation, read more on This Mum Moves: https://www.babybuddyapp.co.uk/this-mum-moves-mums-to-be.
The Best Beginnings Baby Buddy App is a useful tool through pregnancy and up to six months following the baby’s birth. It is designed to help mums-to-be and new mums take care of their mental and physical health, as well as the baby’s. Within the wide range of tips and resources, the app also offers guidance on how to stay active during pregnancy. To find out more, visit https://www.nhs.uk/apps-library/baby-buddy/ and download the app from AppStore or GooglePlay.
The Pelvic Girdle Partnership Website is a useful resource if you are experiencing pregnancy-related pelvic girdle pain (PGP) which may be impacting on your physical activity. There are lots of helpful tips on the website as well as a recently developed guide to support women who are experiencing PGP during the Coronavirus outbreak. It also provides a list of strategies that offer relief in the short term for you to be able to move more easily: https://pelvicpartnership.org.uk/.
Run by midwives, Bumps & Babes is a local business which usually offers face-to-face physical activity sessions for pregnant women and new mums. Shelley and Sharon, both qualified midwives, are working on offering virtual programmes in the near future. In the meantime, they are happy to give support and advice on pre- and post-natal physical activity.
At Get Set Leeds we’re offering ideas for how to stay physically active while we all stay safe at home. And if you’re pregnant or a new mum, there are many other resources out there that will help you stay healthy in isolation and take care both of your mind and body.
All pregnant women should follow the PHE advice:
- Guidance on social distancing for all vulnerable people including pregnant women: https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people/guidance-on-social-distancing-for-everyone-in-the-uk-and-protecting-older-people-and-vulnerable-adults
- Guidance on shielding and protecting people who are clinically extremely vulnerable from Covid-19 including pregnant women with significant heart diseases: https://www.gov.uk/government/publications/guidance-on-shielding-and-protecting-extremely-vulnerable-persons-from-covid-19/guidance-on-shielding-and-protecting-extremely-vulnerable-persons-from-covid-19
- Information for pregnant women and their families during Covid-19:
- Pregnancy and Coronavirus: information for pregnant women and new mums:
- Baby Friendly initiative statement on infant feeding during the Covid-19 outbreak:
- Healthy Start vouchers to help you buy basic food for your child:
- The UK’s leading charity committed to end inequality and improving the health and well-being of pregnant women, partners and young children: