As part of a healthy pregnancy, endurance, strength and flexibility activities should be included in your regular routine. See your doctor or health practitioner first to make sure it’s safe, and to learn about any guidelines or restrictions that may apply.

Completion of the PARmed-X (physical readiness medical examination) can be used to convey clearance for physical activity participation or to make a referral to a medically supervised activity program. Discuss this form with your doctor or midwife. 

In the first trimester, if you’re currently active, continue your regular activity routines for endurance, strength and flexibility. Sometimes nausea, vomiting and excessive fatigue can get in the way. Just do as much as you can comfortably manage.

As you progress into the second and third trimester , some activities may need to be modified or changed based on your comfort level, coordination and balance.

In the third trimester , your joints become looser which can affect your stability. Decrease your intensity level in all your activities.  You should not experience any strain on the body during exercise. If you have an unexplained pain in the abdomen, sudden swelling or other complications, stop your activity and consult your doctor or health practitioner immediately.

As your body changes physically during your pregnancy, remember to wear a supportive bra; loose, breathable clothing; and shoes with good foot support. Also take small sips of water frequently before, during and after your activity. Do not get over heated.

Maintaining a good level of endurance throughout your pregnancy is healthy – but this is not the time to try to reach your peak fitness level. If you were active before your pregnancy, continue on with your regular routine.  If you’re just starting a physical activity program, begin slowly with 10 - 15 minutes of continuous activity 2 - 3 times a day, increasing gradually to 30 minutes at one time 4-7 times a week.

Choose activities that minimize the risk of loss of balance and trauma to the joints and ligaments. Recommended endurance activities include:

• brisk walking
• swimming
• aquafit classes
• stationary cycling
• rowing
• stair master
• elliptical trainer

Include a proper warm-up and cool down with each physical activity session.  Avoid scuba diving as the fetus is not protected against decompression sickness or gas embolism. Take due care when participating in horseback riding, downhill skiing, rugby, skating, gymnastics, rock climbing or cycling. These activities may put the fetus at risk if you lose your balance.

How hard should I work?
During endurance activities, work in a moderate effort range where you can talk comfortably without laboured breathing.  Pregnancy changes your maximal heart rate. You can use the table below to calculate your target rate:

As you progress in your pregnancy, try to maintain up to 30 minutes of endurance activities daily. As your center of gravity changes, be more cautious with your choice of activities.

Flexibility
Maintain your regular flexibility activities throughout your pregnancy. Stretching can help relieve stress or tension in your muscles as your body changes shape and size. Perform gentle stretches for 10-20 seconds each.  Do not go to the point of pain. With advancing pregnancy, the ligaments begin to soften as the body prepares for delivery. Be careful not to overstretch.

Strength
If you did a strength or weight training program prior to your pregnancy, continue your routine. If you’re just starting out, seek assistance from a qualified professional to ensure you choose a balance of exercises, starting at the right level and learning the correct movement patterns to help minimize the risk of injury.

Remember:

• Do not go through a full range of motion with each exercise.
• As your pregnancy progresses, you may change from a weight or circuit program to body resistant exercises only.
• In the third trimester, the ligaments become softer which may affect joint stability. Be careful not to over strain a muscle or joint.
• Focus on strengthening your back, abdominal and pelvic muscles.
  

See the tip sheets Strengthening The Pelvis, Caring for Your Back During Pregnancy, Your Body After Pregnancy and Exercise After Pregnancy.

Kegel exercises