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Physical activity during pregnancy. Moving for 2!

Pregnancy is a very special period when a lot of changes happen to bodies. Being physically active daily is so important for body, heart, mind and spirit, as well as your growing baby!

How does being physically active while pregnant help?

Participating in regular physically active helps to: 

  • Keep muscles and bones strong 

  • Reduce pain, especially back and joint pains 

  • Maintain a healthy weight gain during pregnancy 

  • Reduce blood pressure 

  • Reduce stress and anxiety 

  • Improve sleep 

  • May decrease risk of gestational diabetes 

How often should I exercise?

It is recommended to do at least 150 min of moderate-intensity activity every week.

  • This means, an activity that makes you sweat a bit, but not so intense that you’re struggling to talk
  • You can divide up the 150 min to 30 min of physical activity five days/week or even shorter 10 min activities several times a day

Listen to your body and do what feels best for you. 

If you are new to exercise, start out slowly and gradually increase your activity. You may begin with as little as 5 minutes a day. 

Woman walking with snowshoes

What types of exercises can I do?

Activities that put a smile on your face! 

  • Going for walks 

  • Dancing to your favorite music 

  • Prenatal yoga (lots of great and free resources online) 

  • Swimming 

  • Snowshoeing 

  • Light resistance training 

You can also start working on your pelvic floor to help reduce the risk of leakage during pregnancy and after giving birth.

Water bottle with Cree Health Board logo and Summer Active

Drink water before, during + after exercising

Are all exercises OK?

  • Avoid all contact sports and high fall risks activities such as hockey and broomball 
  • Avoid activity in excessive heat and high humidity  

  • No sit ups

  • If you experience light-headedness, nausea or feel unwell when lying on your back, it is recommended to avoid exercising in this position 

When should I speak to a healthcare professional?

If you experience any of the following, go and speak to the nurse/doctor: 

  • Vaginal bleeding 

  • Regular painful contractions  

  • Shortness of breath at rest  

  • Dizziness & headache 

  • Chest pain 

  • Muscle weakness affecting balance 

  • Calf pain or swelling 


Your body went through a lot in the last 9 months.

If you want to know if your body is ready, check with your local Pelvic Health physiotherapist. They will be able to help you take a decision based on your individual situation.  

We cannot wait to welcome your little one! 

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