For numerous women, the pregnancy and postpartum journey can feel like a loss of control over their own bodies. Through physical activity and mental wellbeing, movement can help women reconnect to their bodies. Exercise does not need to be routine, and workouts do not need to be strenuous. The most important thing is that it is enjoyable, and it empowers you. Movement should enable you to feel more in tune with yourself and support not only your physical health but also mental wellbeing. There can be a feeling due to social pressures during pregnancy and the postpartum period to ‘bounce back’. But your body does not need to go backwards, it is moving forward and evolving slowly, with intent and care. Every individual’s experience will be unique, and it is important to find peace in your own journey, whatever this may look like.
A New Approach to Women’s Health
Women’s health is more than a clinical check-up or a fitness tracker, it is about holistic wellbeing. This starts with changing the narrative and challenging ourselves to ask better questions. Instead of ‘How do I get my body back?’ the question becomes: ‘How can I care for the body I have now?’ This column provides an opportunity to explore that question. From finding strength in pregnancy to postpartum recovery, mental clarity to physical confidence, movement can support every chapter of a woman’s life.
The Benefits of Movement
Exercise should never feel like a chore. NHS guidance recommends trying to stay active for 30 minutes each day, but also acknowledges that this is not always possible, and appreciates that any movement is better than no movement. Whether it is a walk around the park, a swim in the sea, a yoga class, or dancing in the kitchen, exercise should be a choice that makes you feel happy and fulfilled.
It is important in the perinatal period to warm up before exercising, maintain good hydration and notify instructors and trainers, if appropriate, to ensure safety for yourself and your baby. Swimming can be a great option for many pregnant women, as the water supports the body and can help to relieve pressure around your joints and muscles. It is not always about doing more or pushing harder; it is about doing what matters. Small, meaningful movement is just as powerful as a long, intense workout. Stillness and mindfulness are part of the process too and should not be overlooked.
Exercise During Pregnancy: What You Need to Know
Regular movement during pregnancy and in the postpartum period can offer a range of benefits for both mother and baby. Exercise during pregnancy is not harmful to your baby. However, it is important to avoid physical activities that carry a risk falling or impact to your bump, such as martial arts, horse riding or contact sports such as football. After 16 weeks’ gestation, lying flat on your back is also discouraged, as it can compress a major blood vessel that supplies blood to your uterus, potentially reducing blood flow to your baby. Because of this, certain exercises, especially in activities like yoga or core workouts, may need to be modified to ensure they remain safe throughout pregnancy.
The Royal College of Obstetricians and Gynaecologists supports physical activity in pregnancy, as it can improve quality of rest and sleep, help manage healthy weight gain, and reduce the risk of gestational diabetes and high blood pressure. These are complications that can have lasting negative effects on maternal and infant health.
Mental and Emotional Benefits
Exercise during pregnancy has also been linked to improved mood, emotional regulation and enhanced social cognition. These benefits can contribute to improved self-esteem, positive body image, better quality of life and reduced levels of anxiety. Many pregnant women report that staying active not only supports their physical health but also supports them to feel more connected to their baby and overall wellbeing. Regular movement can provide a sense of routine, increase energy levels, and promote better sleep. All of these factors can enhance daily life throughout pregnancy and postpartum. There are a variety of dedicated antenatal and postnatal physical activity groups that provide parents with a valuable opportunity to connect with others who are like-minded and going through similar life experiences.
Finding Your Own Path
Movement does not have to be intense, complicated, or routine to be meaningful. Your body should be treated with kindness, and it is important to listen to what it needs. The true goal should be to find confidence and feel at home in your own body as it adapts and progresses through pregnancy and postpartum.
The Role of Support
Having a supportive partner, family members and friends can make a meaningful difference for women looking to start or maintain regular movement through pregnancy and after birth. Encouragement, practical support, and genuine understanding can create a more positive and empowering experience of physical exercise. Sharing movement with a partner or friend, whether this is a walk, a class or at home stretching, offers a chance to connect, spend quality time together, and support emotional wellbeing.
Many antenatal and postnatal activity classes actively welcome partners, providing opportunities to learn, bond and better understand the physical and emotional changes of this journey. In the postnatal period, support at home becomes even more valuable. When partners and loved ones share the parenting responsibility, it gives new mothers the space to focus on their own recovery and wellbeing. For mothers and parents who prefer not to be separated from their baby, there are also a number of classes that welcome babies of all ages, allowing movement and bonding to occur. In this way, movement becomes a natural part of daily life, contributing to a healthier, more connected lifestyle for the whole family.
This article emphasizes that pregnancy and postpartum fitness is about self-care, not performance, and encourages women to embrace their changing bodies with compassion and patience.
