Being active

When mums-to-be feel good so do their babies. Adding some more physical activity to your routine can help pump extra oxygen around your body and give your baby an oxygen boost that can help them grow.

baby in womb wearing sweat bands

When mums-to-be feel good so do their babies

Stay on the move and enjoy big benefits for you and your baby. Being active pumps blood round your body and gives your baby an oxygen boost. Walking, swimming, pregnancy yoga, dancing around your living room – whatever you do – will play a part in keeping you and your baby feeling relaxed, happy and healthy.

Why not join a local class for mums-to-be? They’re a great way to get active and meet new friends at the same time. Keeping active is also a great stress buster as well as helping reduce your risk of swollen ankles and varicose veins.

Benefits for baby:

  • A healthier heart
  • Gives your baby an oxygen boost

Benefits for you:

  • Feel great knowing you’re giving your baby the best start in life
  • Being active releases chemicals in your body that help improve your mood and helps prepare your body for birth
  • Helps manage your weight during pregnancy
Mamafit logo


Mamafit Pregnancy is for women of all stages of pregnancy and will keep you healthy and active with simple tips, realistic advice and pregnancy safe exercises helping you to get ‘fit for birth’.

What would you like to know?

It’s important to take time for yourself and pregnancy is a positive life event, so it’s a myth that mums-to-be should be treated as if they’re ill! As long as you feel well and comfortable there are plenty of good reasons for you to stay active during pregnancy.

You don’t need fancy equipment or paid classes to keep active. A walk every day is one of the best ways to boost your mood and stay a healthy weight throughout your pregnancy.

Mamafit classes are free health and wellbeing courses for women.  Mamafit Pregnancy is for women of all stages of pregnancy and will keep you healthy and active with simple tips, realistic advice and pregnancy safe exercises helping you to get ‘fit for birth’. Mamafit classes are delivered in a fun, friendly and relaxed environment perfect for making new friends.

Even if you haven’t been active in a while, Mamafit courses are low intensity so they are perfect for those who are not already active or if you haven’t exercised in a while.

If you live in Liverpool visit the Mamafit timetable and book classes.  If you live outside Liverpool, speak to your midwife to find out what’s available where you live.

Keep up your normal daily activity or exercise (walking, dancing, pregnancy yoga, swimming) for as long as you feel comfortable. Don’t over-do it though. A little exercise should leave you feeling upbeat and energised, not washed out. Have a chat with your midwife, health visitor or GP if you have any questions about staying active during pregnancy.

4 simple tips to staying active

  • If you’re not used to regular exercise, take it easy.
  • Warm up carefully before exercise and cool down after.
  • Stay hydrated; drink plenty of water.
  • You might like to try swimming. It’s a great form of exercise for mums-to-be. The water supports your weight, easing the back strain you may feel in later stages.

Myth busters

“It’s dangerous to exercise when you’re pregnant. It’s not good for the baby.”



Keeping active is important. Light to moderate exercise is usually safe and really good for mums-to-be and their babies. Being active can help control weight gain and it can help you feel less tired too.

“You’ve never exercised before? Don’t start now.”



Now is the perfect time to start – both you and your baby will really benefit from you being active. There’s no need to start training like an athlete: a daily walk to the shops does you good. With any activity, you can burn calories, control weight gain and brighten your day.

“Exercise affects your breast milk.”



There’s no evidence that moderate daily activity has any effect on your ability to produce breast milk or how your baby grows.

6 steps to strong muscles

Pelvic floor muscles run from the pubic bone to the base of the spine.  The exercises below help to keep these muscles strong protecting against stress incontinence which can lead to leaking urine when laughing, coughing or sneezing.

  1. Sit, stand or lie in a comfortable position
  2. Gently squeeze and lift your pelvic floor muscles
  3. Hold this contraction for 5-10 seconds, then relax for a few seconds
  4. Repeat ten times
  5. For best results, do three or four sets of ten contractions every day
  6. Remember, this is about pulling your muscles in gently, not straining or creating a lot of tension

Find out more by speaking to your midwife, at Mammafit classes or downloading the NHS Squeezy App.

Find out more...

You can find out more by visiting the following websites

Fit for me logo

Fit For Me

Join in and feel good. Fit For Me is helping people across Liverpool enjoy all the benefits of being active.

Mamafit logo


Find a Mamafit class for pregnancy safe exercises to help you to get fit for birth.

Squeezy logo


Squeezy helps women with their pelvic floor muscle exercises as part of a physiotherapy programme.

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