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Exercise Recommendations For Women During Pregnancy

Guided by extensive research, the Canadian Society for Exercise Physiology (CSEP) and the Society of Obstetricians and Gynaecologists of Canada (SOGC) have released a set of guidelines they recommend women to follow during pregnancy:

1.    All women without complications or contraindications to exercise should be active throughout their pregnancy.

2.    Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve meaningful reductions in pregnancy complications.

3.    Physical activity should be spread out over at least 3 days/week, although it is encouraged to be active every day.  

4.    Incorporating a variety of aerobic and resistance training during pregnancy can help achieve greater benefits.

5.    Pelvic floor muscle training may be performed daily to reduce the risk of urinary incontinence. Proper instruction is recommended.  

6.    Lying on your back should be avoided if dizziness, nausea, or feeling unwell occurs.