Physical activity for pregnant mothers

Getting active

Staying active is good for you and your baby during pregnancy. 

Try to do 2 hours and 30 minutes of activity each week. This can be easy activities like walking or yoga, or a shorter time (75 minutes) of harder activities like swimming laps.

Being active helps you feel good and manages the changes to your body during and after pregnancy.

Start with 20-30 minutes a day of simple activities, like:

• Walking
• Swimming
• Riding a stationary bike
• Yoga

Remember

• Do not play contact sports or activities where you might fall.
• Do not sit for long periods of time. Take breaks from the computer or TV. Try to get up and move around as much as you can.

Ideas to stay active during pregnancy:

• Walking is a simple and easy way to stay active during pregnancy. You can take a walk around your neighbourhood or local park, or even walk on a treadmill or at a shopping mall.
• Swimming is a great exercise during pregnancy because it gives you a full-body workout. It is also a good way to stay cool during hot weather.
• Taking the stairs instead of the elevator or escalator can help you stay active.
• Prenatal yoga can help improve flexibility, strength, and relaxation during pregnancy. It is important to find a qualified instructor who has experience teaching prenatal yoga.
• Pelvic floor exercises can strengthen the muscles that support the bladder, uterus and bowels.
• Pilates can improve flexibility and core strength during pregnancy. It is important to find a qualified instructor who has experience teaching prenatal pilates.
• Do household chores. Activities such as vacuuming, sweeping and washing dishes can get your heart rate up and help you stay active.
• Gentle stretching throughout the day can help improve flexibility and reduce muscle tension and discomfort.
• Gardening can be a great way to get some exercise and fresh air during pregnancy.
• Dancing is a fun way to stay active during pregnancy. You can put on your favourite music and dance around your living room or go to a prenatal dance class.

Pelvic floor exercises

Hidden muscles keeping your body in shape: the pelvic floor

The pelvic floor is one of the most important muscles in your body, holding the bladder, uterus and bowel in place. Strong pelvic floor muscles can help make birth and recovery easier.

After having a baby, 1 in 3 women may leak urine or pee when sneezing, laughing, coughing, or exercising. Doing pelvic floor exercises can help stop this from happening in future pregnancies and as you get older.

Try to do these exercises by squeezing for 10 seconds, 10 times, 3 times a day.

How do I do pelvic floor muscle training?

• Squeeze the muscles around your anus and vagina at the same time. Lift them up inside. You should feel a lift each time.
• Hold the squeeze for up to 8 seconds. Then relax for 8 seconds. If you can’t hold for 8, just hold for as long as you can
• Repeat the squeeze and relax 10 times. This is 1 set.
• Do 3 sets of 8 to 12 squeezes each per day while lying down, sitting, or standing.

Check out the Continence Foundation website for general exercise tips and information on how to exercise your pelvic floor muscles.