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Physical Activity During Pregnancy

Being active every day is encouraged throughout your pregnancy. You should do at least 150 minutes of moderate intensity physical activity over 3 or more days each week, unless you have any of the following conditions.

You may continue with your usual daily activities, but you shouldn’t do any strenuous activities if you have the following conditions:

  • Ruptured membranes
  • Premature labour
  • Unexplained persistent vaginal bleeding
  • Placenta previa after 28 weeks of gestation
  • Preeclampsia
  • Incompetent cervix
  • Intrauterine growth restriction
  • Pregnant with triplets or more
  • Uncontrolled Type I diabetes
  • Uncontrolled high blood pressure
  • Uncontrolled thyroid disease
  • Other serious cardiovascular, respiratory or systemic disorder

 

You need to talk to your health care provider about the benefits and risks of moderate to vigorous intensity physical activity before you start if you have the following conditions:

  • Recurrent pregnancy loss
  • Gestational hypertension
  • A history of spontaneous preterm birth
  • Mild/moderate cardiovascular or respiratory disease
  • Symptomatic anemia
  • Malnutrition
  • Eating disorder
  • Twin pregnancy after the 28th week
  • Other significant medical conditions

If you are already physically active, continue throughout your pregnancy. There may be times when you may need to change your physical activity.

If you are not meeting this target, start by walking for 15 minutes three times each week. Gradually work up to the target of 150 minutes over a minimum of three days.

Try a variety of aerobic and resistance training activities. Yoga and/or gentle stretching may be helpful. If you wish to exercise beyond the guideline, such as high-intensity exercise, talk to your health care provider.

After your fourth month or 16 weeks of pregnancy, exercises you normally do on your back should be changed so that you do them on your side, sitting or standing. Lying on your back can decrease the amount of blood flow to your baby.

More energy

Better mood

Better sleep

Healthy weight gain

Less stress

Better posture

More oxygen for your baby

Less chance of developing pregnancy related diabetes or high blood pressure

Helps you to have energy and flexibility for labour

An easier recovery after birth

You should be able to talk normally during moderate intensity 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 activities in extreme weather conditions.

During pregnancy and after birth, daily pelvic floor muscle training such as Kegel exercises can help reduce the risk of urinary incontinence. Here is how you do this:

Get comfortable

Stand, sit, or lie down with your knees slightly apart

Squeeze the muscles you would use to hold back pee or poop

Tighten the muscles for 5 to 10 seconds. Make sure you keep breathing normally

Now relax the muscles for about 10 seconds. Aim for 10 Kegels per session

Stop exercising 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

Visit:

Your Guide to a Healthy Pregnancy: Physical Activity English / Francais

Watch these 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

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