Physical Activity During Pregnancy

pregnant woman doing yoga


If you were exercising before becoming pregnant, you can continue, but the intensity may need to be reduced. 

The second trimester is the best time for you to start a new program if you were not active before pregnancy. Discuss it with your doctor first then start slowly.

Staying active during pregnancy has many benefits for you. You will have:

  • better circulation and less swelling
  • better digestion (including less constipation)
  • fewer leg cramps and varicose veins
  • decreased backaches, muscle and joint soreness
  • increased energy and easier recovery after giving birth

General Safety Guidelines

  • If it hurts, don't do it! Stop if you are tired
  • Exercise at a comfortable pace - you should be able to talk during exercise 
  • Avoid hot, humid weather and getting overheated
  • Drink plenty of water before, during and after exercise
  • Avoid hot tubs and saunas
  • Spend time to warm up and cool down properly
  • Avoid jerking, jumping, jarring, bouncing movements and any activity with sudden stops and starts. Your joints are less stable and you are more at risk of strains and sprains
  • Avoid exercises where falls are possible
  • After the fourth month, do not exercise while lying on your back as the blood supply to the uterus can be cut off

Exercises to do While Pregnant

  • Walking
  • Swimming
  • Riding a stationary bike
  • Yoga
  • Low impact aerobics

For more information:

View a copy of the Physical Activity Readiness Medical Examination (PARmed-X) for Pregnancy

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Parry Sound

70 Joseph Street Unit #302

Burk's Falls

17 Copeland Street (by appointment only)