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HEALTHY CHOICES IN PREGNANCY

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Physical Activity and Pregnancy

Healthy Eating and Pregnancy

Tobacco Use and Pregnancy

Alcohol Use and Pregnancy

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Physical Activity and Pregnancy

It is best to try to make healthy lifestyle changes three months before trying to get pregnant – but it’s never too early, or too late. The most up-to-date advice is that physical activity is safe during pregnancy. In fact, there are more health risks if you are not active. Being physically active most days is a part of a healthy pregnancy.

A healthy weight is one part of having a healthy body. Being overweight can increase the risks of complications in pregnancy and increase long-term health risks. Healthful eating and physical activity are both great ways to invest in your health.

Physical activity doesn’t have to mean buying a gym membership – it can be as simple as walking 30 minutes a day. If you were not physically active before, talk to your health care provider before starting a new exercise program. Start easy and progress gradually.

For more information on healthy weight and physical activity before, during and after pregnancy, see Healthy Weights for Women

For more information about Pregnancy and Baby Care see Baby’s Best Chance in the Resources section.

Being active can:

improve mood
decrease stress
increase energy levels
promote a healthy weight
promote better sleep
increase muscle tone, strength and endurance
prepare your body for pregnancy, labour, and recovery after birth

A lifestyle that includes daily physical activity has many benefits for women’s health, especially when planning a pregnancy.

Enjoy participating in a combination of:

Endurance activities that make your heart and lungs work.
Such as: jogging, vigorous walking, cycling and continuous swimming.
Flexibility activities that involve bending and stretching to keep your muscles and joints mobile.
Such as: Yoga, dancing and stretching exercises.
Strength activities to strengthen muscles and improve your posture.
Such as: weight/strength training regimes, push-ups, and lifting and carrying activities. ^1,2

Good exercise to do during pregnancy:		Good exercise to do after pregnancy:
Walking Riding a stationary bike Swimming Yoga Aquafit Prenatal exercise classes Low impact aerobics		Walking -- Gradually increase the pace and distance. Use a good stroller or soft carrier so you can take your baby with you. If you jog or walk quickly, wear a supportive bra. Swimming -- You can begin swimming after vaginal bleeding and discharge have stopped. Postnatal fitness classes -- Your community may have classes designed for new mothers. Yoga -- Start slowly or join a class that’s specially designed for new mothers. You may even find a class for moms and babies.

¹ http://www.phac-aspc.gc.ca/pau-uap/paguide/activity_endurance.html
² http://www.csep.ca/CMFiles/publications/parq/parmed-xpreg.pdf