The Society of Obstetricians and Gynaecologists of Canada (SOGC) advises that during a low risk pregnancy, exercise is safe. Talk to your care provider about what is right for you.
If you're already a regular exerciser, you can continue exercising throughout your pregnancy. Some modifications are recommended:
- avoid activities where you might lose your balance and fall, especially later in your pregnancy;
- don't overdo it – you should be able to comfortably maintain a conversation during exercise. If you can't do this, reduce your intensity.
Pregnancy is a time when many people want to improve their health habits. This may mean starting to exercise. If you were not active before you became pregnant, you should start slowly. The SOGC recommends beginning with 15 minutes of continuous exercise three times a week. Gradually increase to 30-minute sessions four times a week.
The Canadian Society for Exercise Physiology recommends that babies under 12 months old should be active several times each day. Depending on your baby's age, activities can include "tummy time" on the floor, reaching for and holding toys, rolling on the floor and crawling.