Pregnancy and motherhood are incredible journeys — but they also bring unique changes to your body and lifestyle. Staying active and eating well can make a world of difference to your health, mood, and recovery. At Rushcutters Health, we believe that with the right approach, pre and post-natal fitness can help you feel strong, confident, and energised at every stage.
Why Exercise Matters During and After Pregnancy
For decades, traditional advice suggested that pregnant women should scale back their exercise or avoid starting new routines. Thankfully, modern research tells a different story — moderate, guided exercise during pregnancy and after birth offers huge benefits for both mum and baby.
Women who maintain regular, safe exercise and nutritious eating habits are less likely to experience complications during pregnancy. Staying active can help reduce fatigue, ease back pain, and prepare your body for labour, while post-natal exercise supports recovery, core strength, and mental wellbeing.
Pre-Natal Fitness: Moving for Two
Listen to Your Body
Every pregnancy is different. Always pay attention to how you feel during a workout. If something feels uncomfortable, painful, or makes you dizzy, stop and rest. It’s important to train smart, not hard.
Safe and Supportive Exercise Options
Opt for low-impact, joint-friendly activities such as:
- Walking or stationary cycling
- Swimming or aqua aerobics
- Prenatal yoga or Pilates (with modifications)
- Gentle strength training with light-to-moderate resistance
These options help maintain cardiovascular health, strength, and posture — all while being kind to your pelvic floor and joints.
Exercises to Avoid During Pregnancy
- High-impact or ballistic movements (like running and jumping)
- Heavy lifting or breath-holding (Valsalva manoeuvre)
- Deep squats, overhead presses, or lying flat on your back for long periods
- Exercises that heavily target the abdominals (sit-ups, crunches, planks)
- Movements that cause pain, dizziness, or overheating
Pro Tip: The body produces a hormone called relaxin during pregnancy, which loosens joints and ligaments. Be careful not to overstretch, especially in yoga poses or lunges.
Fuel for Two: Pre-Natal Nutrition
A well-balanced diet is one of the most powerful tools you have during pregnancy. Eating nutrient-rich foods supports foetal development, maintains your energy, and helps prevent complications such as anaemia or gestational diabetes.
Include Plenty Of:
- Lean proteins (chicken, eggs, legumes)
- Fruits and vegetables (especially leafy greens)
- Whole grains and fibre-rich foods
- Calcium-rich sources (yoghurt, fortified milk alternatives)
- Healthy fats (avocado, nuts, olive oil)
- Iron and folic acid
Avoid:
- Soft cheeses and unpasteurised dairy
- Undercooked or raw meat, fish, or eggs
- Pre-prepared or unwashed fruits and vegetables
- Soft-serve ice cream and alcohol
These foods can carry bacteria such as Listeria, which may cause serious illness during pregnancy.
Smart Snacking and Hydration
Pregnancy boosts your metabolism, so eating smaller, more frequent meals helps keep nausea and fatigue at bay. Try:
- Yoghurt with berries
- Wholegrain crackers with hummus
- A handful of mixed nuts
Stay hydrated with at least 8–10 glasses of water daily — and add sliced fruit or cucumber for extra flavour.
Post-Natal Fitness: Rebuilding Strength and Confidence
After childbirth, it’s natural to want to “bounce back” — but recovery should always come before intensity. Your body has been through major changes, and rebuilding from the inside out will help you return stronger.
Weeks 0–6
- Focus on gentle walking and pelvic floor engagement
- Avoid high-impact or heavy lifting
- Rest and hydration are just as important as movement
Weeks 6–12
Once your doctor clears you for exercise:
- Continue pelvic floor and core strengthening
- Add light resistance and postural work (especially upper back and shoulders)
- Include gentle stretches for neck and lower back
12 Weeks and Beyond
- Gradually reintroduce running, sports, and higher-intensity training
- Ensure there are no lingering symptoms such as back pain, urine leakage, or pelvic discomfort
- Progress slowly — quality movement trumps quantity every time
If symptoms like vaginal heaviness or abdominal separation (rectus diastasis) persist, reduce intensity and speak with your physiotherapist or GP.
Mindful Movement and Mental Health
Pregnancy and new motherhood can bring emotional ups and downs. Incorporate mindfulness into your daily routine with deep breathing, meditation, or a quiet walk. Connecting with yourself — and your baby — can be one of the most rewarding forms of self-care.
Ready to Get Started?
Whether you’re preparing for motherhood or finding your rhythm post-baby, the expert team at Rushcutters Health is here to guide you safely every step of the way.
👉 Book your Health and Fitness Game Plan today and start building your strength, confidence, and energy back — for you and your little one.
