Canadian Guidelines for Exercise During Pregnancy

Time to debunk some myths about pregnancy and exercise!

In 2019, the ‘Canadian Guideline for Physical Activity Throughout Pregnancy’ was updated to provide evidence-based recommendations that promote maternal, fetal and neonatal health!

Both baby and mother can reap the benefits of regular physical activity during pregnancy. If you follow the Canadian guidelines, there can be a 25% decrease in pregnancy-related illnesses and up to a 40% decrease in the risk of developing gestational diabetes, high blood pressure and preeclampsia! Sounds pretty great, right!

What the research says!

In general, the guideline suggests that all pregnant women, who do not have a contraindication, should be physically active throughout their pregnancy. Throughout a 1-week period, pregnant women should get at least 150 minutes of moderate intensity physical activity over a minimum of 3 days (maximum of 50 minutes of moderate exercise in one bout). Regular daily activity is encouraged.

The guideline encourages pregnant momma’s to include both aerobic and resistance training in their exercise program. However, when performing exercises while lying on your back, if you become light-headed, nauseous or feel unwell, it is suggested that you modify your position and avoid the supine position.

Pelvic floor muscle training is highly recommended! This can help with the birthing process as well as incontinence. It is recommended that a pregnant mother seek professional advice on pelvic floor exercises to obtain optimal benefits.

Contraindications. There are some cases when exercise needs to be modified or avoided altogether. Absolute contraindications refer to scenarios where strenuous exercise should DEFINITELY be avoided; while relative contraindications refer to scenarios where further considerations need to be taken into account and discussed with your doctor. You can click the link above to see a full list of all contraindications provided by the Canadian Guideline.

If you have any questions regarding exercise during your pregnancy you should consult your obstetric care provider.

Contraindication: a sign that someone should not continue with a particular medicine or treatment because it is or might be harmful