Staying fit and healthy through pregnancy will not only prepare you for the big day but will also help you cope in the months after the birth and help you get back your pre-pregnancy shape easier. Always check with your doctor or midwife before embarking on any exercise programme.

Top tips for activity in pregnancy

Listen to your body. If you are fit and healthy there is no reason why you shouldn’t continue exercising at a moderate intensity. Do not exercise to lose weight as this could harm your baby.

Swimming, walking, yoga and Pilates are ideal activities.

Keep well hydrated by drinking plenty of water during and after any activity.

Avoid doing activity at the hottest part of the day to avoid getting overheated as this can be harmful to the baby.

Wear loose clothing and several layers rather than one thick layer. Wear supportive shoes and a good sports bra.

If you go swimming find a stroke that's comfortable for you and avoid busy periods at the pool.

During pregnancy your joints become looser and your centre of gravity moves forward, so avoid strenuous activities such as running, squash and skipping.

Remember to always warm up before exercising and cool down after.

Stop exercising immediately if you feel dizzy, experience pain, shortness of breath, palpitations or bleeding.

Ensure that if you are going to a class your instructor is qualified and they know you are pregnant.

Pelvic floor exercises help strengthen the muscles of the pelvic floor which come under great strain during pregnancy and childbirth.

Top tips for new mums

Get active outside with your baby. Take a walk to the local park or around your local community – get involved in a b-active buggy walk and socialise with other new mums.

Go walking, swimming or to an exercise class with your friends. You can get active whilst your child makes some new friends.

Get active in your garden – gardening or playing games with your child.

Put music on and dance around. As your child gets older they can join in.

Play games with your children that you used to enjoy - teach them activities such as hop-scotch, skipping, hula hoop and hide and seek.

Play throw and catch with your baby with items that move slowly such as balloons and scarves.

Most toddlers love to be helpful, get them involved in your chores, from dusting to washing the car.

Go to a parent and toddler swimming session at your local pool. Find out what activities are on at your local leisure centre for you to take part in – many centres have a crèche facility.

Have a go at a new sport or activity – visit the have a go programme to find out what is happening in your area.