Get Active!   Get Active! Benefits Types of Activity       ● Flexibility       ● Strengthening       ● Endurance Safety Warning Signs Target Heart Rate References

Get Active!

“I did moderate exercise before

and during my pregnancy and I

actually felt like I had more energy!”

You do not have to be in top physical condition to have a successful pregnancy; but being in good general condition before you conceive will help you feel your best when you become pregnant.¹ 

A great time to look at your lifestyle and discuss the changes you may like to make is before becoming pregnant. 

● If you are extremely active and planning a pregnancy, you should be aware that there has been

   research that links strenuous sports (e.g. long-distance running) with irregularities in menstrual 

   cycles, which may cause difficulties with trying to get pregnant.^2-4  

● Most people would agree that physical activity is good for you.  So, why is it difficult to get started?

   Consider reasons for making physical fitness a part of your life.

 (Source: “Walk This Way,” Halton Region Health Department and Hamilton Regional Health Department)               

Physical activity is beneficial before, during and after pregnancy. Exercising with a partner can be fun and supportive.

Benefits

Being physically active can:

● Relieve stress

● Maintain Muscle Tone

● Decrease constipation

● Help you sleep better

● Give you more energy

● Protect you from back pain

● Help you develop long term healthy lifestyle patterns

● Improve your self image

Types of Activity

When developing a physical activity program, include these three types of activities:

Flexibility Activities:

These activities will increase your flexibility by stretching your major muscle groups.

● They are usually done before and after an activity.

● You should never attempt to stretch your muscles if they are cold or stiff!  Warm your muscles by

   walking or marching on the spot for 5-10 minutes.^5,6

Strengthening Activities:

These activities will help you to maintain good muscle tone and feel more comfortable during your pregnancy. 

● Lifting light hand weights or using elastic resistance bands are ways to maintain your strength and

   muscle tone.^1,5,7

Endurance Activities:

These activities help to strengthen your heart and lungs. 

● Choose an activity that you enjoy! 

● Some of the best types of physical activity before and during pregnancy include

   stationary cycling, swimming, walking and low impact aerobics. 

● It is important to gradually increase the frequency, duration (maximum of 30

    minutes per session), and intensity of your activity.^1,5

● Follow the “Talk Test” rule – you should be able to carry on a conversation 

    while exercising.  Slow down the intensity if you are unable to do this.^1,7,8

Safety

If you are pregnant or trying to conceive, here are some points to consider:

● Consult with your health care provider before beginning or changing an activity.^1,5    

● Begin slowly (e.g. start with activity three times a week).^1,5,7    

● Do not forget to spend 10-15 minutes warming up and cooling down.^1,7,8  

● Drink water before, during and after your activity to replace fluids lost through sweating. ^1,7,9  

      ● Your body temperature should not exceed 38°C. Avoid being active in hot, humid weather or when

         you have a fever.  Check the temperature of a heated pool before swimming. It should not be above

         35°C.

      ● Avoid hot tubs or whirlpools.^1,3,7 

● Avoid exercises that require you to lie on your back after 4 months or 16 weeks of pregnancy.^1,5,7,8

● Avoid activities, which require sudden starts and stops, jumping or rapid changes in direction. ^1,7

● Monitor your heart rate.  Try to keep it at the lower end of your heart rate range (see next page). ^1,

     Do not overexert yourself. ^7,10 

Warning Signs

If any of the following occur during pregnancy, consult your health care provider immediately: ⁷

● Persistent uterine contractions (more than 6-8 per hour)

● Bloody discharge from vagina

● Any "gush" of fluid from vagina (suggesting premature rupture of the membranes)

● Unexplained pain in the abdomen

● Sudden swelling of the extremities (ankles, hands, face)

● Swelling, pain and redness in the calf of one leg (suggesting phlebitis)

● Persistent headaches or disturbances of vision

● Unexplained dizziness or faintness

● Marked fatigue, heart palpitations or chest pain

● Failure to gain weight (less than 1 kg per month during the last two trimesters)

● Absence of usual fetal movement

Target Heart Rate Range During Physical Activity ^1,7

Set a small specific goal for each week.  For example, if you are just starting to walk for exercise, a goal might be:

“In the first 2 weeks, I will walk at least 10 minutes on 3 days of the week.”

If you already walk occasionally for exercise, a goal might be:

“In the first 2 weeks, I will walk at least 20 minutes on 3 days of the week.”

Continue to set goals each week.  Gradually increase your amount of physical activity to 20-30 minutes 3-5 times a week. ^6,7,9

Write your goals here:

Week 1____________________________________________________________________________

Week 2____________________________________________________________________________

Week 3____________________________________________________________________________

Week 4____________________________________________________________________________

Week 5____________________________________________________________________________

Week 6____________________________________________________________________________

·        After each week look back on your goal to see how you are progressing.  Did you meet your goal?

·        Reward yourself when you achieve your goal with a good book, fresh flowers, time out for a favourite hobby or something else you really like that makes you feel good!

(Source: "Walk this Way,” Halton and Hamilton Region Health Departments)

Feel good knowing that you are taking steps to improve your health! 

Look forward to walks with your new baby.     Remember physical fitness lasts a lifetime!

Section References

Get Active:

1.             Society of Obstetricians and Gynaecologists of Canada (SOGC).  (1998).  Healthy Beginnings: Your Handbook for Pregnancy and Birth.  Ottawa:  Author.

2.             Cefalo, R.C., &  Moos, M.K. (1995). Preconceptional Health Care: A Practical Guide. 2^nd ed.  St. Louis: Mosby-Year Book, Inc.

3.             Health Canada.  (2000).  Family-Centred Maternity and Newborn Care: National Guidelines.  Ottawa: Minister of Public Works and Government Services Canada.

4.             Chamberlain, G.  (1990).  Preparing for Pregnancy: A Health Primer for Parents-to-be.  Glasgow:  Harper-Collins Publishers Ltd.

5.             March of Dimes Birth Defects and Mosby –Great Performance. (1995). Think Ahead.  Is There a Baby in Your Future?  Oregon:  Author.

6.             Crocker, S. and Dowling, G.  (1996).  Walk This Way! - A Guide to Stick to It!  Halton Region Health Department and Hamilton - Wentworth Regional Public Health Department.

7.             Mottola, M.F., Wolfe L.A.  (1996).  PARmed-X for Pregnancy.  Canadian Society for Exercise and Health Canada.

8.             Barrett, J. and Pitman, T. (1999).  Pregnancy and Birth: The Best Evidence.  Toronto:  Key Porter Books Ltd.

9.        Health Canada.  (1999).  Nutrition for a Healthy Pregnancy: National Guidelines for the Childbearing Years.  Ottawa: Minister of Public Works and Government Services Canada.

For credit of this information, please refer to the preconception home page.