HEALTHY PREGNANCY

Physical Activity and Pregnancy

There was a time when pregnant women were encouraged to avoid physical activity. Fortunately, attitudes about pregnancy have changed and medical experts now recommend regular physical activity as part of a healthy pregnancy.

Important Facts

Regular physical activity during pregnancy is great. It can:

• improve your mood and self-image
• help ensure appropriate weight gain
• help you relax and reduce stress
• promote better sleep
• increase your muscle tone, strength and endurance
• help build your stamina for labour and delivery
• speed up your recovery after labour and delivery
• help increase your energy levels

Start easy and progress gradually. If you’ve been inactive, start with mild activities like walking and swimming. Even five minutes a day will help. Gradually increase the time you’re active to 30 minutes a session. Before starting a new exercise program, you should talk to your doctor.

Don’t overdo it! You should be able to carry on a normal conversation during physical activities. If you’re feeling more tired than normal, take it easy and rest for a day.

Keep cool and hydrated. Drink lots of water before, during and after physical activity to avoid overheating and dehydration. You should also refrain from being active outdoors on overly hot or humid days.

Next Steps

Build physical activity into your daily routine. The type of activity you choose is up to you, as long as you feel comfortable doing it and your doctor says it’s okay.

If you’re already active, think about how you can modify or replace weight-bearing activities such as running, high-impact aerobics, hiking, and tennis as your pregnancy progresses.

For more information

• Common Questions: Physical Activity
• Tips to Get Active: Physical Activity
• Physical Activity
• Healthy Living: Public Health Agency of Canada
• Canadian Society for Exercise Physiology (CSEP)
• Healthy Weight Gain During Pregnancy
• Canadian Maternity Experiences Survey
• Mother`s voices booklet (20 pages, 919 Kb)