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Physical Activity Throughout Pregnancy

Being physically active during pregnancy has many benefits for both you and your baby. Pregnancy should not stop you from being active. In fact, the 2019 Canadian Guideline for Physical Activity Throughout Pregnancy (the Guideline) states that if you have not been active before pregnancy, it's an important time to start. The Get Active Questionnaire for Pregnancy can help you decide the type of activity that is right for you.

 

Benefits of Physical Activity

Following the Guideline is associated with 1 2:

  • fewer newborn complications (i.e., large for gestational age),
  • decreased risk of caesarean section,
  • decreased instrumental delivery (use of forceps or vacuum to assist birth),
  • decreased urinary incontinence,
  • increased likelihood of meeting pregnancy weight gain guidelines,
  • decreased risk of depression; and decreased severity of depressive symptoms,
  • improved blood glucose, and
  • decreased low back and pelvic pain.

Physical activity throughout pregnancy is considered safe and beneficial for you and your baby3 4 5 6. However, you should complete the Get Active Questionnaire for Pregnancy health screening tool before you take part in a prenatal fitness class or other exercise. Consult with your healthcare provider if you have any of the “Contraindications” (reasons not to be physically active) identified in the Guideline or in the Get Active Questionnaire for Pregnancy.

If you have any contraindications, you can take the Health Care Provider Consultation Form for Prenatal Physical Activity to your next appointment. This form will help open the communication between you and your health care provider. There are many safe and fun choices for being active!

Common Questions about Physical Activity and Pregnancy

Should I start to or become more active now that I am pregnant?

How much exercise is enough?

Can I lift weights?

Are there special safety precautions because I’m pregnant?

How can I tell if I’m over doing it?

 

Build your stamina for labour and birth

Pregnant woman walking
 

Watch Prenatal Fitness - The Expert featuring Dr. Michelle Mottola

Please note: Refer to the Get Active Questionnaire for Pregnancy whenever the PARMed-X for pregnancy is referenced in the video

 

How should I start to or become more active now that I am pregnant?

It's important to be physically active throughout your pregnancy unless your health care provider has given you advice to limit activity. Being active has many benefits for you and your growing baby.

If you have not been regularly active before pregnancy, start slowly and increase your activity until you meet the Guideline recommendations. Even if you are not able to meet the Guideline, every minute of activity counts! Walking and swimming are two activities that are popular.

If you have been regularly active before pregnancy, you can safely continue physical activity during pregnancy.

How much exercise is enough?

The Get Active Questionnaire for Pregnancy is a great tool to identify the amount of physical activity that is right for you. Use the checklist provided to help choose a safe level of physical activity.

There may be times during your pregnancy that it's difficult to be active because of fatigue &/or discomforts. You will need to modify your physical activity during this time. Start slowly and work up to the recommended amount of physical activity when you are able.

Every active minute counts! Aim for 150 minutes of moderate-intensity physical activity over at least 3 days each week. Even better, be active every day.

It’s also important to reduce your sedentary time. Watch Dr. Mike Evans video for ideas about how to make your day harder. Learn more about the Canadian 24-Hour Movement Guidelines.

Can I lift weights?

Yes, it’s helpful to add resistance training activities to a variety of aerobic activities. It's usually safe to lift weights if they are not too heavy. Using heavy weights can put too much stress on your body. Instead, use a higher repetition range (10 reps or more per set) with lower weights. This will lower joint-related stress and reduce the risk of injury.

Activities should be modified so you're not lying on your back7. Try side lying, sitting, or standing. It's important to be aware that you are breathing during all exercise, exhale on exertion and inhale on relaxation8.

Are there special safety precautions because I’m pregnant?

There are a few safety considerations when you are pregnant. Some sports carry significant risk and shouldn’t be continued during pregnancy. You should be able to carry on a conversation while being physically active. Take breaks as needed.

Review the Get Active Questionnaire for Pregnancy before beginning or changing your physical activity program and speak with your healthcare provider if you have any contraindications (reasons not to be physically active) identified in the Guideline.

  • Do not scuba-dive during pregnancy, as your baby is not protected from decompression sickness and gas embolism.
  • Avoid activities which involve physical contact or danger of falling, which may increase the risk of injury to your baby. These activities include, but are not limited to, horseback riding, downhill skiing, ice hockey, gymnastics, or Olympic lifts. Avoid hiking where you might fall.
  • Avoid non-stationary cycling as this activity may carry a higher risk of falling as pregnancy progresses because of traffic or unsteady surfaces. Brisk walking, stationary cycling, swimming or aquafit are good alternatives.
  • Avoid vigorous physical activity in excessive heat, especially with high humidity, to avoid dehydration (e.g., hot yoga).
  • Always warm up your muscles before activity and gently stretch after your activity.
  • Never exercise on an empty stomach, be sure to eat a light snack about 30–60 minutes before exercising.
  • Never strain or hold your breath.
  • Stay hydrated. Sip water before, during and after exercise.
  • Avoid lying on your back during exercise.

How can I tell if I’m over doing it?

Listen to what your body tells you. If you are feeling like you need to stop exercising, then stop.

If you have any of the following symptoms call your healthcare provider:

  • Painful uterine contractions (more than 6-8 per hour).
  • Bleeding from your vagina.
  • Any “gush” of vaginal fluid.
  • Increasing back pain, pubic pain, or pain in your abdomen.
  • Swelling of ankles, hands or face that happens suddenly.
  • Dizziness, faintness, or unusual shortness of breath.
  • Chest pain.
  • Changes in your baby’s movement.
  • Swelling, pain, and redness in the calf of one leg.

Editorial Credit:

Thank you to Dr. Michelle Mottola, Director of the Exercise and Pregnancy Lab at Western University for her content expertise in writing this webpage.

 
Date of creation: December 31, 2012
Last modified on: October 23, 2023
 
 

References

1Mottola MF, Davenport MH, Ruchat S, et al. (2018). Canadian guideline for physical activity throughout pregnancy. Br J Sports Med. 52:1339-1346. Retrieved from
https://bjsm.bmj.com/content/52/21/1339#block-system-main
2Canadian Society for Exercise Physiology. (2018). 2019 Canadian 
Guideline for 
Physical Activity 
throughout Pregnancy Retrieved from
https://csepguidelines.ca/guidelines/pregnancy/
3Davenport MH, Meah VL, Ruchat S-M, et al. (2018). The impact of prenatal maternal exercise on neonatal and childhood outcomes: a systematic review and meta-analysis. Br J Sports Med.52:1386–96. Retrieved from
https://bjsm.bmj.com/content/52/21/1386?ijkey=1cb1cbd5afa1e60b670fc6436926e8ba5856ce5f&keytype2=tf_ipsecsha
4Davenport MH, Kathol AJ, Mottola MF, et al. (2018). Prenatal exercise is not associated with fetal mortality: a systematic review and meta-analysis. Br J Sports Med. 53:2. Retrieved from
https://bjsm.bmj.com/content/early/2018/10/17/bjsports-2018-099773
5Davenport MH, Yoo C, Mottola MF, et al. (2018). Effects of prenatal exercise on incidence of congenital anomalies and hyperthermia: a systematic review and meta-analysis. Br J Sports Med. 53:2. Retrieved from
https://bjsm.bmj.com/content/early/2018/10/17/bjsports-2018-099653
6Skow RJ, Davenport MH, Mottola MF, et al. (2018). Effects of prenatal exercise on fetal heart rate, umbilical and uterine blood flow: a systematic review and meta-analysis. Br J Sports Med. 53:2. Retrieved from
https://bjsm.bmj.com/content/early/2018/10/17/bjsports-2018-099822
7Mottola MF, Nagpal TS, Begeginski R, et al. (2018). Is supine exercise associated with adverse maternal and fetal outcomes? A systematic review. Br J Sports Med. 53:2. Retrieved from
https://bjsm.bmj.com/content/early/2018/10/17/bjsports-2018-099919
8Schoenfeld B. (2011). Resistance Training During Pregnancy: Safe and Effective Program Design. Strength Condit J. 33 (5):67-75