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It's never too late to start getting active, even if you're well into your pregnancy.  

Talk to your doctor or midwife first to make sure it’s safe - and then take your time easing into it.

If you’re new to exercise, start with 15 minutes of continuous activity three times a week.  If you’re already in pretty good shape, try 30-minute sessions four times a week.

Choose things you like and make it fun by joining a class, walking with friends or dancing to your favourite music. That way, you’ll be more likely to stay active. Start with a goal and gradually increase your level of activity - rewarding yourself along the way to keep your motivation going.

To get the greatest benefits, it’s best to combine different activities:

• Endurance or Aerobic activities strengthen the heart and lungs.
  • Try: brisk walking, jogging, low impact aerobics, dancing, or swimming. 
• Weight bearing or Strength activities strengthen muscles and bones and improve your posture. 
  • Try: weight/strength training regimes modified as needed while your pregnancy progresses.
• Flexibility activities that involve bending and stretching help to keep your muscles and joints mobile.
  • Try: yoga, dancing or stretching. 

As your body changes, you may need to modify your activities to stay safe and comfortable. For example, if you experience:

• tender or painful breasts - wear a comfortable, supportive bra
• shortness of breath - rest; check with your healthcare provider if you have a family history of heart problems
• headaches - make sure to drink plenty of water, especially before and after exercise
• problems with balance - move carefully and avoid activities that may lead to falls

Know when to stop

Stop exercising and call your healthcare provider or HealthLink BC at 8-1-1 if you experience:

• excessive shortness of breath
• chest pain
• painful uterine contractions (more than 6-8 per hour)
• vaginal bleeding
• any “gush” of fluid from the vagina (suggesting premature rupture of the membranes)
• dizziness or faintness

Source: Physical Activity Readiness Medical Examination for Pregnancy (PARmed X for pregnancy) © 2002, used with permission from the Canadian Society for Exercise Physiology, Inc. www.csep.ca/forms.asp

Resources & Links:

HealthLink BC: Back Pain in Pregnancy
HealthLink BC: Exercise During Pregnancy