Be Active

Being active is one of the best things you can do for a healthy pregnancy.

If you have been active (3 times per week for 30 minutes) before pregnancy, you can safely participate in physical activity right away and during pregnancy.

If you have not been active regularly before pregnancy, the best time to start would be after your 12th week of pregnancy when the risks and discomforts are at their lowest.

Walking is always encouraged, regardless of previous activity level unless your health care provider has advised you to limit your activity.

• Before Exercising
• What Should I Do
• What Activities to Avoid

Before Exercising

Do not start a new or more strenuous exercise program without first checking with your health care provider (HCP).

Complete the GET ACTIVE Pregnancy Questionnaire and share results with your HCP. Questionnaire is available in other languages – go to https://csep.ca/2021/05/27/get-active-questionnaire-for-pregnancy/

Eat a small snack 15 – 30 minutes before exercise.

Warm up with gentle stretches.

 

What Should I Do

Pregnant people should accumulate at least 150 minutes of moderate intensity physical activity each week. Strive for 30 minutes of moderate exercise most days of the week.

Exercise is most beneficial when you do a variety of aerobic exercises (cardio activities such as brisk walking, swimming, running, or stationary cycling), resistance training activities (muscle strengthening), yoga, and stretching.

Kegel exercises done every day will help to strengthen the pelvic floor muscles to help promote good bladder control and prevent urinary incontinence.

 

Cool down with gentle stretches.

You should be able to talk while exercising; if not, lower the intensity of the exercise that you are doing.

Stay hydrated by drinking water before, during and after exercise.

 

What Activities to Avoid During Pregnancy

• Activities which require sudden starts or stops, or jumping, or rapid changes in direction
• Activities which require you to lie on your back after 16 weeks of pregnancy. Instead, perform the activities while lying on your side, sitting or standing
• Activities which involve physical contact
• Scuba diving

Avoid doing activities where you may lose balance, such as:

• Biking/Cycling
• Horseback riding
• Downhill skiing
• Water skiing
• Ice hockey
• In-line skating (rollerblading)
• Gymnastics

Know your limits - pregnancy is not a good time to train for athletic competition.

Your body temperature should not exceed 38°C. Avoid being active in warm, humid weather especially during the first trimester or when you are ill and have a fever.

Avoid hot tubs, hot yoga, saunas or whirlpools.

 

Stop exercising immediately and consult your healthcare provider if you experience any of the following:

• Excessive fatigue or shortness of breath
• Pounding heartbeat (palpitations) or unusual sensations or pain in your chest
• Pain or cramping, especially in the back or pelvic area
• Painful uterine contractions
• Persistent contractions
• Vaginal bleeding
• Any "gush" of fluid from the vagina (suggesting premature rupture of the membranes)
• Dizziness or faintness

 

For more information:

Your Guide to a Healthy Pregnancy - Physical Activity

Your Guide to a Healthy Pregnancy

Exercise during pregnancy - SOGC

2019 Canadian Guideline for Physical Activity throughout Pregnancy