So far in our series of #NEMovement articles we’ve already published a number of guest pieces written by local experts and supporters of the campaign. Topics have included changing our goals and staying motivated during lockdown and why looking after our physical and mental wellbeing is more important now than ever. Following on from our most recent piece, aimed at busy Mams, we’re now focussing on Mams-to-be, with help from Public Health Midwife at Northumbria Healthcare NHS Foundation Trust, Carla Anderson:

“Being active has never been more important, especially during the COVID pandemic. Physical activity has so many benefits for your physical and mental health, especially when you’re pregnant. Keeping active during pregnancy helps control blood pressure, reduces your risk of developing diabetes in pregnancy, helps control weight gain and improves your sleep. Exercise also improves your mood and emotional wellbeing.

Moderate intensity exercise means an activity that makes you breathe faster but you are still able to have a conversation. There is no evidence that being active during pregnancy causes harm to healthy women and babies. In fact, obesity in pregnancy increases the risk of miscarriage, still birth, premature birth and birth complications.

If you weren’t active before pregnancy, it’s important to start gradually but if you were, it’s safe to keep going but listen to your body and adapt. If you experience any pain, bleeding or feel unwell whilst exercising, stop and seek advice from your midwife before recommencing any activity.

It can be hard to stay motivated to be active when it’s cold and dark and when we’re being told to stay inside as much as possible. You don’t need to leave the house to get active! There are lots of ways you can stay active indoors. This Mum Moves is a great resource featuring easy to follow videos to access at home, anytime, including 10-minute exercise sessions for each trimester.

NHS UK has further information and advice, including videos and tips and staying active.

General exercise tips when you're pregnant:

• Always warm up before exercising, and cool down afterwards

• Try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing

• Avoid any strenuous exercise in hot weather

• Drink plenty of water and other fluids

• If you go to exercise classes (depending on COVID restrictions) make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are

• Depending on COVID restrictions, you could try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors.

Try to aim for 150 minutes of moderate intensity physical activity spread throughout the week, you don’t need to do it all at once! Include strength and balance activities twice per week e.g. walking uphill, taking the stairs and pregnancy yoga. Any movement counts; dance around the living room with the kids or do some housework – just get moving!”