Tips for exercising safely during and after pregnancy

Key takeaways:

• Walking, swimming, and prenatal yoga are generally safe exercises.
• Avoid contact sports, overheating, or lying flat in late pregnancy.
• Start gently postpartum and listen to your body.
• Strengthen your pelvic floor consistently.

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Returning to running after pregnancy and birth

Key takeaways:

• Wait at least 12 weeks before resuming high-impact activity.
• Begin with core and pelvic floor rehab.
• Follow a walk-run progression to ease back in.
• Stop if you notice pain, leaking, or heaviness.

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Urinary incontinence in adults

Key takeaways:

• Common post-birth; treatable with pelvic floor exercises.
• Stress, urge, and overflow incontinence have different causes.
• Bladder training and lifestyle tweaks (e.g., caffeine reduction) help.
• Don’t delay seeking help—see a GP or women’s health physio.

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Caesarean section

Key takeaways:

• Planned or emergency, it’s a major surgery with unique recovery needs.
• Scar care and rest are essential in healing.
• Emotional impact is valid; birth is birth.
• Breastfeeding and bonding are still totally possible.

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How to deal with lower back pain after pregnancy

Key takeaways:

• Core weakness and poor posture contribute to postpartum pain.
• Gentle stretches and strengthening exercises help.
• Avoid heavy lifting or slumping during feeding.
• Seek physio support if pain persists.

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Planning for pregnancy – What to expect

Key takeaways:

• Start taking folic acid 3 months before trying to conceive.
• Get chronic conditions under control and review medications.
• Maintain a balanced lifestyle—sleep, stress, nutrition.
• Understanding your cycle can boost conception chances.

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What types of antenatal care are you offered during pregnancy?

Key takeaways:

• Antenatal care includes scans, blood tests, and midwife appointments.
• Regular check-ups monitor your and your baby’s wellbeing.
• Midwives also support mental health and birth planning.
• Don’t hesitate to ask questions at appointments.

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What are the different stages of pregnancy?

Key takeaways:

• First trimester: baby’s major organs form; fatigue and nausea are common.
• Second trimester: more energy, growth scans, baby starts moving.
• Third trimester: prepare for labour; the body gets heavier and slower.
• Stay hydrated and rested throughout.

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What is pre-conception counselling?

Key takeaways:

• Great for people with long-term conditions or past pregnancy loss.
• Covers medication safety, lifestyle, and fertility health.
• Helps emotionally prepare you for parenthood.
• Available via GP or specialist referral.

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What to expect in a vaginal birth

Key takeaways:

• Labour comes in stages: early, active, and delivery.
• Pain relief options range from natural to medical (e.g. epidural).
• Every labour is unique—preparation helps, but flexibility is key.
• Recovery involves rest, hydration, and baby bonding.

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