Exercise During Pregnancy – What Canadian Moms Need to Know

Staying active during pregnancy boosts your strength, reduces stress, and supports a smoother delivery.

1. Is It Safe?
Yes — if you have a healthy pregnancy, 150 minutes/week of moderate exercise is recommended (SOGC).

2. Best Activities
– Walking
– Swimming
– Prenatal yoga or Pilates
– Kegel exercises

3. What to Avoid
Skip high-impact sports, contact activities, or exercises on your back after the first trimester.

4. Listen to Your Body
Hydrate, rest, and modify intensity as your body changes.

5. Local Resources
Check your public health unit, YMCA, or apps like Momstrong or Knocked-Up Fitness.

You’re Doing Great: Any movement is better than none — show yourself kindness and care.