- Sit less, move more! Break up long periods of sitting.
- Do at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week. Pregnant women should aim to do 2½ hours of moderate-intensity physical activity spread over at least 3 days per week (preferably some activity every day).
- For extra health benefits, aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week. Pregnant women should seek advice from a health care professional if competing in events or if exercising significantly more than Activity Statement 2
- Do muscle strengthening activities on at least 2 days each week. Pregnant women may also benefit from doing stretching and pelvic floor muscle training daily.
- Doing some physical activity is better than doing none. All pregnant women without serious health conditions should be regularly physically active through a variety of aerobic and resistance activities.
Be active safely
- Wear appropriate clothing and footwear.
- Use sunscreen and wear a hat outdoors in summer.
- Use appropriate safety gear, eg, helmets for cycling, buoyancy aids when kayaking and dinghy sailing, life jackets when keel boating and fishing.
- Drink enough water.
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