Staying active during pregnancy is important for reducing aches, improving circulation, and keeping muscles strong as your body changes. If you spend long hours sitting at a desk, adding movement to your breaks can help prevent stiffness, swelling, and lower back pain while boosting energy levels.

How active breaks support your body during pregnancy

• Reduces stiffness and aches: Sitting for long periods can cause tightness in the lower back, hips, and legs. Moving regularly helps keep muscles and joints more comfortable.
• Improves circulation and reduces swelling: Pregnancy can slow blood flow, leading to swollen feet and ankles. Gentle movement encourages circulation, helping reduce swelling.
• Supports posture and core strength: Your centre of gravity shifts as your baby grows. Staying active helps maintain core and back strength, reducing strain on your spine.
• Boosts energy and reduces fatigue: Regular movement helps fight pregnancy fatigue by increasing oxygen flow and reducing sluggishness.
• Prepares your body for labour: Keeping your muscles and joints mobile can help you maintain strength and flexibility for birth.

Ways to Make Your Breaks More Active

You do not need a lot of space or time to fit in movement during the workday. Here are simple, pregnancy-friendly ways to stay active during breaks:

1. Stand and stretch every 30-60 minutes

• Roll your shoulders back to release tension in the neck and upper back.
• Gently stretch your lower back and hips by placing your hands on your lower back and leaning slightly backwards.
• Stretch your legs and calves by rolling your ankles, pointing, and flexing your toes.

2. Take short walks

• A five-minute walk around the office or outside helps improve circulation and prevents stiffness.
• If you are at home, walk to another room or take the stairs for gentle cardio.

3. Do gentle seated movements

• Ankle circles: Lift one foot and rotate your ankle to help circulation.
• Pelvic tilts: Sit upright and gently tilt your pelvis forward and back to relieve lower back tightness.
• Seated marches: Lift your knees one at a time to keep blood flowing in your legs.

4. Walk during phone calls

• Stand up or walk slowly while on calls instead of staying seated.

5. Leg elevation to reduce swelling

• If you cannot walk around, elevate your feet on a footrest or chair for a few minutes to reduce leg swelling.

6. VIDA’s pregnancy assessment

• Our pregnancy assessment provides valuable insights into the health of your muscles, bones, and joints throughout your pregnancy. We offer customised stretches, exercises, and personalised advice to help maintain your health and keep you active during this special time.

Final thoughts

Pregnancy does not mean staying still. Small, regular movements throughout the day keep you comfortable, energised, and strong. By making your breaks more active, you can reduce stiffness, improve circulation, and support your body as it changes.

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