Being active is important during all stages of your life, including pregnancy with your doctor’s approval. Family Physician Dr. Karen Fleming explains the benefits to mothers.
Safe amounts. Whether you exercised regularly before pregnancy, or you have always been sedentary, discussing a fitness plan with your doctor is advised. Your safe level of activity will depend on your overall level of health, and whether or not your pregnancy is considered low or high risk.
Recommendations. Generally, it’s recommended that women with low-risk pregnancies exercise 3-5 times per week at a moderate intensity. That means you should still be able to talk, but not sing! If you’ve always exercised and have a low-risk pregnancy, you should be able to continue most of the activities you did before.
Best activities. Expectant mothers can engage is a wide range of activities. As your body changes, you may need to make revisions to ensure adequate back support and overall comfort. Also, it’s generally advised to avoid activities that put you at risk of impact, like downhill skiing. Instead, opt for low-impact activities like swimming, brisk walking or riding a stationary bicycle. These are all great options that offer cardiovascular benefits.
Going the distance. Labour can be physically challenging, so fitness matters! An active pregnancy can improve pain tolerance during delivery, and reduce the need for medical interventions.
Staying motivated. To keep on track with your fitness routine, it helps to make small and specific goals. Keep a journal or exercise with a friend to stay accountable. Choosing activities you like and look forward to will make it easier to continue!
When to stop. If you experience dizziness, headache, chest pain, muscle weakness, preterm labour or decreased baby movements, stop your activity and seek immediate medical attention.
Helpful resources. There are many helpful resources for women looking for more information on exercise in pregnancy, including Health Canada, Motherisk, the PARmed X for Pregnancy, and the Society of Obstetricians and Gynaecologists of Canada.
