Studies have shown that physical fitness can confer benefits to both a mom-to-be and her unborn child. The United Kingdom’s National Health Service offers the following tips for exercise during pregnancy: always warm up before exercising and cool down afterward; 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; if you go to exercise classes, make sure your teacher is properly qualified and knows that you’re pregnant; give swimming a try because the water will support your increased weight; and be careful when performing exercises that involve a greater fall risk, such as cycling. National Health Service, May 2022