As your pregnancy goes on, sitting for long spells can leave you feeling stiff, achy and puffy around the ankles. Getting up might take a bit more effort than it used to. Short, regular movement breaks are one of the kindest things you can do for your body right now.

Why breaks matter in pregnancy

During pregnancy, your body carries more fluid, and sitting still for a long time can leave your feet and ankles feeling swollen. When you move your legs, your calf muscles squeeze the veins and help push blood back towards your heart. Even small movements, like circling your ankles, can help.

Many people also find their lower back or pelvis aches more after sitting still. Changing position often can ease this.

Staying active is recommended

Guidelines around the world recommend staying active during pregnancy, for most people. Breaking up long spells of sitting is a simple part of that, alongside activities like walking.

Seated breaks count too

You don’t have to stand up for a break to count. Ankle circles, shoulder rolls and gentle stretches while seated all get your body moving. On days you feel tired, seated breaks are a good option.

A natural cue

Many people need the toilet more often during pregnancy. You could use these trips as a ready-made movement break, walking a little further or adding a stretch on the way back.

Making breaks easier to remember

Pomodoro stretches, in the top right corner of VIDA, can prompt you to move at regular intervals. Every 30 minutes may feel right during pregnancy.

Something to try this week

Each time you get up for the toilet, take a slightly longer route back to your desk.

What to take away

• Break up sitting every half an hour or so.
• Move your ankles to help with swelling.
• Use toilet trips as a natural movement break.
• Use Pomodoro stretches as your reminder.

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