Staying Active During Pregnancy: A Guide for Expecting Mothers

Staying active during pregnancy offers numerous benefits for both mother and baby. With the right guidance, exercise can be a safe and empowering part of your prenatal journey.

Benefits of Exercise During Pregnancy

According to the 2019 Canadian Guideline for Physical Activity throughout Pregnancy 1, regular physical activity can:

• Reduce the risk of gestational diabetes by up to 40%

• Lower the chance of preeclampsia and high blood pressure

• Improve mood and reduce symptoms of depression

• Help manage healthy weight gain

• Decrease the likelihood of cesarean delivery

• Improve sleep and reduce back and pelvic pain

• Sample At-Home Exercises (No Equipment Needed)

  
  

Here are three simple, safe exercises you can do at home:

Wall Push-Ups

Stand arm’s length from a wall.

Place hands on the wall and lower your chest toward it, then push back.

Repeat 10–15 times.

Pelvic Tilts

Lie on your back with knees bent (or stand against a wall).

Gently tilt your pelvis upward, flattening your back.

Hold for a few seconds, then release.

Repeat 10–15 times.

Side-Lying Leg Lifts

Lie on your side with knees slightly bent.

Lift your top leg slowly, then lower.

Repeat 10–15 times per side.

Safe Cardio Options

Walking: Low-impact and easy to adjust to your pace.

Swimming: Great for joint relief and full-body movement.

Prenatal Yoga or Dance: Helps with flexibility and mood.

Stationary Cycling: Safe for balance and endurance.

Aim for 150 minutes of moderate-intensity activity per week, spread over at least 3 days 1.

When to See a Pelvic Health Physiotherapist

Consult a pelvic health physiotherapist if you experience:

• Pelvic pain or pressure

• Urinary incontinence

• Pain during movement or exercise

• Concerns about core or pelvic floor strength

They can provide personalized strategies to support your body through pregnancy and postpartum recovery.

Benefits of Pregnancy Massage

Prenatal massage can:

• Reduce swelling and muscle tension

• Improve circulation

• Relieve stress and anxiety

• Ease back and joint pain

  
  

At Leduc Physio our massage therapists certified in pregnancy and post-natal massage therapy are: Jasmin Larson Pam Fouillard

Stefanie Tetz

Elle Garagan

Click their name above or call (780) 980-5443 to book. For questions- feel free to email info@leducphysio.ca