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Pregnancy and Before

Physical Activity during Pregnancy

Did you know that health professionals recommend regular physical activity for all healthy pregnant women?  Being active during pregnancy has many benefits for you:

  • More energy
  • Improved mood
  • Better sleep
  • Healthy weight gain
  • Less stress
  • More oxygen for your baby
  • Better posture
  • Less chance of developing pregnancy related diabetes or high blood pressure
  • An easier recovery after birth

Make physical activity a part of your daily routine.

The PARmed-X for Pregnancy is a simple checklist that the health care provider and pregnant woman complete together in order to help you be safe and active. Complete the eParmed-X+ online or bring a copy of PARmed-X for Pregnancy (PDF 182KB) English / Français to your next prenatal visit.

active pregnancyHow to get started – Start easy and progress gradually!

  • Be sure to check in with your health care provider before beginning or changing your physical activity program.
  • Start being more active by walking for 15 minutes three times each week, and work up to 30 minutes four times each week.
  • Pelvic floor exercises, during pregnancy and after birth, can help reduce the risk of urinary incontinence. Learn more about Kegel exercises.

Don’t overdo it! Keep cool and hydrated.

  • You should be able to carry on a normal conversation during physical activities. If you feel tired, stop.
  • Make sure you drink lots of water before, during and after physical activity. This will prevent overheating and dehydration.
  • Avoid outdoor activity in extreme weather conditions.

Stop exercising and consult your Health Care Provider if you experience: 

  • Excessive shortness of breath
  • Chest pain
  • Painful or persistent uterine contractions
  • Vaginal bleeding
  • Any “gush” of fluid from the vagina
  • Dizziness, faintness or blurred vision
  • Sudden swelling of the ankles, hands or face
  • Excessive fatigue
  • Difficulty walking
  • Changes in usual fetal movement
  • Swelling, pain, and redness in the calves
  • Abnormally high heart rate that does not drop when the activity is stopped.
  • Sudden change in body temperature.
  • Strong, sharp pain in the pubis, back, abdomen, or chest.


Active Pregnancy (PDF 7.84MB) English / Francais

The Sensible Guide to a Healthy Pregnancy: Physical Activity and Pregnancy (PDF 1.4MB) English / Francais 

Watch these great videos on prenatal fitness:

Avoid Back Pain during Pregnancy

Abdominal Exercise during Pregnancy

Flexibility and Joint Issues during Pregnancy

Strength Training during Pregnancy

How To Find Your Target Heart Rate


Nutrition during Pregnancy

Healthy Weight Gain during Pregnancy

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