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Active at Home
Low to High Intensity Workout Videos
to Support Everyone's Needs
IMPORTANT - PLEASE READ
We wanted to let you know that our 'Active at Home' resources were collated for use during the COVID pandemic in 2020.
You can, of course, continue to use them, but we are not currently monitoring this content and the The APF have not endorsed them.
For endorsed programmes, please head here...
Before you try any of the video workouts below, please be sure
to follow the instructors guidance & read the
TMM leaflets for pregnant and postnatal women.
Being active in pregnancy is safe for most women, but some may be experiencing conditions or symptoms where there are additional considerations. Please comple the Get Active for Pregnancy Questionnaire (GAQ-P) before engaging in any activities.
When deciding which activity you may like to try, it is important to consider your current activity level. Guidance provided by the UK Chief Medical Officers advises healthy pregnant women, with uncomplicated pregnancies, who are already active to keep going but to listen to their bodies and adapt, while women who are new to activity should start gradually.
Postnatal women, depending on birth experience and recovery may resume or start activity gradually and build up intensity levels over time. If you experience any signs or symptoms of pelvic floor and/or abdominal wall dysfunction you should not resume higher intensity activities and you should seek out the advice of a specialist pelvic health physio therapist.
To help you find suitable activities to try at home, we have worked with a panel of experts to review and select a range of workout content. We have stated if an activity may be considered low, moderate or vigorous intensity, and if it is recommended for women who are already active or new to activity. If you have any questions about whether a particular activity is safe for you, and/or you suffer discomfort while taking part, please get in touch with your healthcare professional before continuing with the activity.
When to STOP & SEEK ADVICE
If you experience any of the following symptoms we recommend you STOP and seek advice.
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Vaginal bleeding
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Abdominal pain
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Regular and painful contractions
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Amniotic fluid leakage
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Dyspnea before exertion
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Persistent excessive shortness of breath that does not resolve with rest
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Persistent dizziness or faintness that does not resolve on rest
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Headache
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Chest pain
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Muscle weakness that affects balance
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Calf pain or swelling
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Severe pelvic girdle pain that do not improve within a week or two, or interfere with normal day-to-day living
If you're interested to find out more, head to our Frequently Asked Questions
Active At Home Videos
Browse more than 30 exercises
The 'Not So Small' Print
Please note that the sharing of information or inclusion of a link to a third-party website or app on this webpage does not constitute a contract, partnership, endorsement or other arrangement with this third-party or their content, products or services. You may be required to pay a fee or subscription in the future so please read their Terms and Conditions carefully. Please also read the following disclaimer before clicking on any third party website linked to from this webpage.
A panel of antenatal and postnatal experts will periodically review information and content for this page, which may then be updated. We welcome comments from users, so please get in touch with feedback.