The Healthy Pregnancy Handbook: Exercise, Nutrition, and PGP
DueDate.Baby Team
UK Pregnancy Experts
There is a lot of "well-meaning" advice out there when you're pregnant. Your aunt might tell you that you're "eating for two" (spoiler: you aren't), while the internet might make you feel like even a brisk walk is a contact sport.
To cut through the noise, this guide focuses on the three pillars of physical well-being: staying active safely, eating for a healthy baby, and understanding one of the most common pregnancy "aches"—Pelvic Girdle Pain.
Quick Answer
A healthy pregnancy involves staying active by aiming for 150 minutes of moderate exercise weekly (measured by the "Talk Test"), avoiding high-risk foods (such as raw soft cheeses, excessive caffeine, or liver), and understanding/managing common discomforts like Pelvic Girdle Pain (PGP).
Is Exercise Safe During Pregnancy? Myths vs. Reality
The old advice was to "take it easy," but modern guidelines suggest that staying active is one of the best things you can do for yourself and your baby.
The General Rule: The "Talk Test"
As long as you're having an uncomplicated pregnancy, you should aim for about 150 minutes of moderate activity a week. The best way to gauge your intensity? The Talk Test. You should be able to carry on a conversation while exercising. If you're too breathless to speak, you're pushing too hard.
Activities to Embrace:
- Swimming: The water supports your extra weight, which feels like a dream in the third trimester.
- Walking: Simple, free, and great for your heart.
- Prenatal Yoga/Pilates: Excellent for flexibility and strengthening your pelvic floor.
Activities to Avoid:
- Contact Sports: Anything where there's a risk of being hit in the tummy (football, squash, martial arts).
- Risk of Falling: Horse riding, skiing, or high-level gymnastics.
- Lying on Your Back: After about 16 to 19 weeks, avoid exercises where you lie flat on your back, as the weight of the bump can press on a main blood vessel and make you feel dizzy.
Which Foods Should I Avoid During Pregnancy?
You don't need a complete pantry overhaul, but there are a few items that carry a higher risk of bacteria like Listeria or parasites like Toxoplasmosis.
The Highlights of the "Avoid" List:
- Certain Cheeses: Avoid mould-ripened soft cheeses with a white rind (Brie, Camembert, Chevre) and soft blue cheeses (Gorgonzola, Roquefort) unless they are cooked until steaming hot.
- Liver and Game: Avoid liver or liver pâté because they contain high levels of Vitamin A, which can harm the baby. Avoid game meat (like pheasant) as it may contain lead shot.
- Specific Fish: Stay away from shark, swordfish, and marlin. Limit oily fish (salmon, fresh tuna, mackerel) to two portions a week due to pollutants.
- Unwashed Produce: Always wash your salads, fruits, and vegetables thoroughly to remove any trace of soil.
The Caffeine Cap:
You don't have to give up your morning brew, but aim to keep your caffeine intake under 200mg a day. That's roughly two mugs of instant coffee or two and a half mugs of tea.
What on Earth is Pelvic Girdle Pain (PGP)?
If you start feeling a sharp pain or a dull ache in your hips, groin, or lower back, you aren't "falling apart"—you might have Pelvic Girdle Pain (PGP). It affects about 1 in 5 pregnant people.
What is it?
PGP is caused by the joints in your pelvis moving unevenly. As your pregnancy hormones (relaxin) soften your ligaments and your baby grows, the pressure on your pelvis increases.
Signs of PGP:
- Pain when climbing stairs or getting out of a car.
- Difficulty standing on one leg (like when you're getting dressed).
- A clicking or grinding sensation in the pelvic area.
How to Manage It:
- Keep Your Knees Together: Imagine you're wearing a tight pencil skirt when getting in and out of bed or the car.
- Sit Down to Get Dressed: Don't try the "one-legged flamingo" balance to put on your trousers.
- Pillow Support: Sleep with a pillow between your knees to keep your hips aligned.
- Physiotherapy: Ask your midwife for a referral. Specialist physiotherapists can provide exercises, support belts, and manual therapy that make a world of difference.
Frequently Asked Questions
How do I know if my pregnancy exercise is too intense?
Use the Talk Test. If you can carry on a comfortable conversation while active, your intensity is correct. If you are too breathless to speak, you are pushing too hard.
What foods carry the highest risk of Listeria during pregnancy?
Mould-ripened soft cheeses (like Brie, Camembert, and goat's cheese) and unpasteurised dairy products. Ensure these soft cheeses are cooked until steaming hot before consumption.
What is the best way to sleep if I have Pelvic Girdle Pain (PGP)?
Sleep on your side with a pillow placed between your knees and ankles to keep your hips and pelvis in optimal alignment. Keep your knees together when turning over in bed.
Continue the Journey
With the physical foundations in place — good movement, good nutrition, and PGP under control — the next chapter is all about preparing for the big day itself.
Find out how to spot the signs of labour, what to pack in your hospital bag, and how to write a birth plan in Final Countdown: Labour Signs, Hospital Bags, and Birth Plans.