• the types of physical activity most suitable for pregnant women
• tips for starting and maintaining a physical activity routine
• healthy eating tips for pregnant women
• suggestions for being physically active after your baby is born

Daily Physical Activity is Good For You
Daily physical activity is always important, even during pregnancy. Research has shown that pregnant women without complications can and should do aerobic and strength-conditioning exercises.

Just be sure to ask your doctor to perform a Physical Activity Readiness Medical Examination (PARmed-X) for pregnancy to determine your readiness for physical activity.

Regular physical activity during pregnancy can help you:

• strengthen the muscles you need for labour and delivery
• control mood swings
• improve circulation and posture
• reduce some of the discomforts of pregnancy (e.g., swelling, leg cramps, shortness of breath, backache, varicose veins and constipation)
• feel less fatigued
• achieve healthy weight gain
• decrease your risk of developing diabetes during pregnancy

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Suggested Activities
When you are pregnant, you can probably continue doing your normal range of physical activities, but consult with your physician to be sure.  Here are just a few examples of some easy physical activities that will keep you moving:

• walking
• stationary cycling
• yoga
• swimming and water aerobics
• low-impact aerobics
• pre-natal exercise classes

Check out the programs or classes at local fitness and recreation centres. Being active with others can be more fun and motivate you to establish a routine where you can get the most benefits from regular physical activity.

Choose Safe Activities
Contact sports are not recommended for pregnant women. It’s important to avoid activities that could cause you to lose your balance or fall, such as inline skating and water skiing. Other activities to avoid during pregnancy include those that:

• involve bouncing/balancing/single-leg standing
• may result in a loss of balance or falling
• involve excessive bouncing or jarring movements
• cause your body temperature to rise dramatically

Tips and Precautions
Don’t overdo any form of physical activity. Include warm-up and cool-down exercises in your routine.

Monitor your heart rate throughout and try to stay within the target heart rate range recommended by your doctor. Stop exercising immediately if you feel dizzy, light-headed or short of breath. Don’t overheat, and stay hydrated. Bring a water bottle with you and refill it often.

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Use the “talk test” to measure your intensity: If you can’t talk and exercise comfortably at the same time, you should slow down.

Change activities to suit your changing body. Choose activities that are kind to your back. Avoid exercises and positions that put additional stress on stretched abdominal muscles or compress your spinal joints.

A qualified fitness instructor can give you other tips about ways to change your physical activities during pregnancy. With the guidance of your physician and qualified fitness professionals, you can have a healthier pregnancy.

Making Healthy Eating a Priority
Healthy eating habits during your pregnancy are vital. After all, delivering a healthy, happy baby is a goal for all moms. Paying close attention to what you eat during pregnancy can help you achieve this goal.

Similarly, maintaining your healthy eating habits after your pregnancy is over can help both you and your baby get off to a great start as you begin sharing your lives together.

Pregnant women can develop healthy eating habits by following the recommendations of Eating Well With Canada’s Food Guide. In accordance with these guidelines, follow these steps:

• choose a variety of different foods from each of the four food groups each day
• emphasize high-quality foods that are rich in the nutrients that pregnant women need: whole-grain products, vegetables and fruits, lower-fat milk products, lean meats and lower-fat meat alternatives
• limit foods that are less nutritious and higher in fat, salt, sugar or caffeine
• drink plenty of water, you need more of it when you are pregnant

Remember to get the extra nutrients you need: a woman’s need for iron, calcium and folic acid increases during pregnancy. Focus on choosing reliable sources of these nutrients every day.

Getting Enough Iron
Iron helps carry oxygen from you to your baby. Iron is also essential for the development of your baby’s blood system and brain. Iron-rich foods include red meats, seafood, dried fruits, iron-fortified cereals and pasta, dark green, leafy vegetables and legumes (dried beans, peas or lentils).

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When you eat vegetables, fruits and grains, eat foods rich in vitamin C to help your body absorb the iron in these plant-based foods.

Iron-deficiency (anemia) is a serious but relatively common problem during pregnancy. Your doctor may recommend an iron supplement to make sure you get enough iron.

Getting Enough Calcium
Calcium builds strong healthy bones and teeth. Aim to take in two servings of milk products (milk, cheese or yogurt) or fortified soy-beverage each day to meet your needs.

Cheese is a good source of calcium, protein and other nutrients needed during pregnancy. However, it's important for pregnant women to read the labels on cheeses to be sure that the milk used to make the cheese has been pasteurized. Health Canada recommends that pregnant women not eat unpasteurized cheese. Although most cheeses sold in Alberta are safe to eat, make sure that the ingredient list clearly shows that the milk was pasteurized.

Getting Enough Folic Acid
Folic acid (folate) is a vitamin that is essential for the development of a baby’s brain and spinal cord during the very early stages of pregnancy.

All women who are pregnant or planning to become pregnant should take a daily folic acid supplement.

Folic acid is found in dark, leafy green vegetables, broccoli, dried peas and beans, oranges and orange juice, and breads, cereals and pasta made with enriched flour.

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Manage Morning Sickness
Morning sickness (feeling nauseous, and perhaps throwing up or vomiting) is a common problem that affects more than half of all women during pregnancy. Try these ideas if you suffer from morning sickness:

• try to eat regular meals and snacks to keep from getting overly hungry
• recruit a family member or friend to help with cooking, and stay out of the kitchen to avoid the smells of cooking food
• serve cold meals
• have drinks between meals, instead of with your meal
• avoid higher-fat and spicy foods
• eat crackers or dry toast as soon as you wake up
• give yourself time to get up slowly before you get going each day
• get plenty of rest

Be Wise About Weight Gain
Gaining weight is a normal and important part of a healthy pregnancy. You will likely need to eat more than you did before becoming pregnant, but the notion that you’re “eating for two” isn’t true.

Note that gaining too little or too much weight can be harmful to both you and your baby, so you need to know the guidelines for weight gain. Consult with your doctor at your regular appointments, and speak to your doctor about any concerns or questions you may have.

Being Physically Active After Your Pregnancy
Your bundle of joy has finally arrived. You may be excited and exhausted all at the same time. You may not be sure how much physical activity you feel like doing, or should be doing.

It’s important to know that regular physical activity after childbirth can help to:

• strengthen muscles weakened after pregnancy and childbirth
• return to your pre-pregnancy weight
• cope with the responsibilities of caring for your baby
• demonstrate an active way of life you want your child to follow

Building physical activity into your busy day will not only contribute to your good health, but also your baby’s.

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Healthy Eating for You and Baby
Healthy eating habits for you and your baby are vital. Use your knowledge and good habits from the months of your pregnancy to get you off to a good start towards healthy eating after your pregnancy. Follow the recommendations for adults and children in Eating Well With Canada’s Food Guide.

Healthy eating habits will help you recover physically from your pregnancy and give you energy as you return to your normal pace of physical activities.

Consult Your Doctor
It’s a good idea to check with your doctor before you start becoming more physically active. You may need more time than you think to recover from childbirth.

If you have had a healthy, uncomplicated pregnancy, you should be able to begin an exercise program as soon as you feel ready. Be patient, and listen to your body. Begin slowly, and build up gradually. Regular physical activity will help you gradually return to your pre-pregnancy weight.

Breastfeeding also helps you to return to your pre-pregnancy weight. Moderate physical activity does not affect the quantity or quality of breast milk, nor your baby’s growth. To avoid discomfort from engorged breasts, consider feeding your baby or expressing milk before exercising.

Some activities you can start with include:

• Kegel exercises to tone your pelvic floor muscles: these exercises can be done anywhere, anytime.
• Walking: If you walk briskly, wear a supportive bra.
• Yoga: Start slowly, or look for a post-natal yoga class specially designed for new moms.
• Post-natal fitness or “stroller-cise” classes: look for classes designed for new moms or a class for moms and babies.
• Swimming: You can begin swimming after vaginal bleeding and discharge have stopped.

Get Active to Avoid the Baby Blues
Baby blues are common. In the first few days after childbirth, you may feel tearful, exhausted, irritable or overwhelmed. These mood changes can be caused by many things, such as a change in hormone levels after birth, pain and tiredness from being in labour and giving birth, or a lack of sleep from caring for the baby.

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The “baby blues” usually pass in a week or two. It will help if you look after yourself by getting some rest, fresh air and exercise, eating healthy food and accepting help from others.

If after two weeks you still feel blue or that you can’t cope, or can’t look after yourself or your baby, see your doctor or public health nurse.  

Get Active with Others
Getting active together with other new moms and their babies can give you social support. You can make new friendships for yourself and discover future playmates for your baby. Check with your community’s recreation or family services department for programs designed for new mothers.

Find a trusted babysitter. There will be times when you feel a need for a break from your duties as a new parent. Arrange for a friend or family member to babysit, so that you can enjoy a short break and some time for yourself. It’s a good idea to use some of these breaks to do physical activities, such as going for a walk with a friend or participating in an activity you enjoy.

Physical Activity is Good for Your Baby’s Health
When you are physically active in the presence of your baby, it can be good for both of you!

Research has shown that babies need active movement as much as older children do. The active movement helps babies to develop both their body and brain. Babies need a chance to explore their world by rocking, rolling, crawling, kicking, climbing, swinging, throwing and catching.

You can be physically active just by spending time with your baby. For example, bounce your baby on your ankles or knees in rhythm to nursery rhymes or songs. Or place your baby on his/her tummy while you read to her. For more ideas, see the resources below.

Physical activity is good both for you and your baby, physically, mentally and socially. Being active will help ensure this time of your life is both enjoyable and memorable.

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Learn More
Healthy Eating for Pregnancy
Alberta Health and Wellness provides a comprehensive guide to eating well during pregnancy.

Canada’s Physical Activity Guide to Healthy Active Living
Helps you make wise choices about physical activity to improve your health, prevent disease and get the most out of life. You will find all four guides on this page.

Eating Well With Canada’s Food Guide
Designed to help Canadians make wise food choices, the food guide translates the science of healthy eating into a practical pattern of food choices that meets nutrient needs, promotes health and minimizes the risk of nutrition-related chronic diseases.