Algoma Public Health

Be Active

Pregnancy - Be Active

Being active is one of the best things you can do for a healthy pregnancy. If you have been regularly 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 regularly active 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 given you advice to limit activity.

Before Exercising

Consult your health care provider before beginning or changing your physical activity program. Bring this tool with you to find out if there are any reasons you should not be exercising.
Be sure to eat a light snack about 30 - 60 minutes before exercising.
Drink water before, during and after your activity.

For more information:

For tips on exercising safely, check out this handbook:

Active Pregnancy

Physical Activity and Pregnancy

Want to stay fit and healthy during pregnancy, but not sure where to start?

The Exercise & Pregnancy Helpline, run out of Women’s College Hospital, offers information to people wishing to become pregnant or people who are already pregnant 1-866-937-7678.

What Should I Do

Include stretching and aerobic activity in every session.

Aerobic Activity

Begin slowly. Start with 3 times per week for 15 minutes and work up to no more than 4 times per week of 30 minutes of aerobic activity.

Some of best types of physical activities during pregnancy include:

Walking
Stationary cycling
Swimming
Using an elliptical trainer machine
Low impact aerobics

The intensity of your workout can be measured several ways. Exercise within the right target heart rate zone:

Fitness Level	Age 20 - 29	Age 30 -39
Fit	145 - 160	140 - 156
Active	135 - 150	130 - 145
Unfit	129 - 144	128 - 144
Overweight/Obese	102 - 124	101 - 120

* If under 20 years old, range is 140 - 155 bpm.

Source: Davenport, M., Sopper, M.M, Charlesworth, S., Vanderspank, D., Mottola, M.F, 2008 Development and validation of exercise target heart rate zones for overweight and obese pregnant women. Appl. Physiol Nutrit Metabol 33(5).984-9

Exercise at the lower end of the heart rate zone if you are beginning a new program or if you are in your third trimester of pregnancy. The heart rate zones shown are appropriate for most healthy pregnant people.

Use the "talk test" - You should be able to carry on a conversation while being active. Slow down the intensity if you cannot talk during the exercise.

Kegels

Healthy pelvic muscles will support the growing uterus to stretch easily and recover quickly after childbirth. Kegels are pelvic floor exercises that when done correctly, promote good bladder control and prevent urinary incontinence.