Pregnancy and physical activity: a winning combination

It’s positive, there’s a baby on the way! But what about my training? Pregnancy is a very special time for a woman’s body. Constantly changing, both physically and hormonally, it’s sometimes difficult to know what’s safe to do in terms of physical activity.

For pregnant women, the benefits of physical activity far outweigh the drawbacks, but you still need to know what to do and how to do it. In this article, I’ll give you some guidelines for a safe and active pregnancy!

Why be physically active during pregnancy?

The benefits of physical activity during pregnancy are the same as for women who are not pregnant. It helps maintain good cardiovascular health and limits shortness of breath. You can also prevent many postural discomforts and musculoskeletal injuries linked to the mother’s physical changes. It also reduces the risk of metabolic problems such as gestational diabetes, gestational hypertension and pre-eclampsia. Physical activity also plays an important role in the mental health of the mother-to-be, helping to manage stress, improve sleep and boost self-esteem.

First-trimester particularities (weeks 1 to 13)

A sedentary woman who wants to start training or doing physical activity should keep to a light intensity. In other words, an intensity where she’s able to chat and sing while doing her activity.

Women who are already active can continue with the same level of physical activity but should not exceed an effort perception index of 6-7/10 and adapt according to their level of perceived fatigue.

The very active woman or the athlete, on the other hand, relies more on heart rate. You don’t want intensity above 90% of your maximum reserve heart rate for more than 5 consecutive minutes.

You can calculate your target heart rate using the Karvonen formula presented in this article “Training program for the Montreal Half-Marathon”. Note that pregnant women often have a resting heart rate 10-15 bpm higher. To be sure, consult a kinesiologist.

General recommendations during pregnancy

Canadian guidelines for physical activity during pregnancy are as follows:

• 150 minutes of moderate physical activity per week (including cardiovascular and muscular exercise)
• Spread physical activity over a minimum of 3 days
• Include yoga-type activities (like the Prenatal Active Yoga session on the Ultime Fit training platform – in French only)
• Include pelvic-strengthening exercises

Which activities are best?

As mentioned above, any physical activity practised before pregnancy can be continued, adapting the amount or intensity according to the mother’s energy level and stage of pregnancy. Strength and cardiovascular training, group classes, cycling, snowshoeing, aqua fitness, swimming and yoga are just a few examples.

Which sports should I avoid?

Physical activities that are less suitable are those involving physical contact or the risk of falls, such as:

• Horseback riding, mountain biking (difficult trails)
• Scuba diving
• Basketball, soccer, field hockey, rugby
• Combat sports, etc.

When should I stop exercising?

During pregnancy, it’s important to listen to your body when training. If you feel discomfort or pain, you should stop or decrease your activity. If these discomforts disappear at rest, you can resume your activity by reducing the intensity or adapting your positions. Complete cessation of physical activity is recommended in the event of the following symptoms:

• Shortness of breath that does not subside with rest
• Chest pain
• Painful uterine contraction
• Vaginal bleeding or loss of fluid (other than urine)
• Any discomfort, dizziness or weakness that does not subside with rest.

Absolute contraindications to exercise

Physical activity is recommended for all pregnant women, except in the following cases: ruptured membranes, premature labor, persistent bleeding, placenta previa after the 28th week, pre-eclampsia, multiple pregnancy, type 1 diabetes or uncontrolled hypertension, uncontrolled thyroid disease.

Relative contraindications to exercise

A woman with a relative contraindication to physical activity should discuss the pros and cons with her obstetrician before engaging in any sporting activity.

Relative contraindications include: a history of spontaneous abortion, gestational hypertension, a history of premature delivery, cardio-respiratory disorders, anemia, malnutrition, eating disorders and twin pregnancies after 28 weeks.

What about going to the gym?

As you’ve probably already guessed, gym training is the activity of choice for pregnant women. You can work on both cardiovascular and muscular skills, modulating the volume and intensity according to the progression of your pregnancy. Muscle-strengthening exercises help maintain better posture and prepare the pregnant woman’s body for the tasks of motherhood that lie ahead. However, after 4 months of pregnancy, it’s important to be careful about exercises in which the woman lies on her back. The baby’s weight on the blood vessels and the mother’s anatomical changes can make this position uncomfortable and cause dizziness. In this case, seated or standing exercises are preferable.

The most important thing to remember about physical activity during pregnancy is to listen to your body, adjust the dose and adapt. Being active is far more beneficial than a sedentary lifestyle, for both mother and baby. If you have any doubts, or if you’d like to set up a suitable exercise program, don’t hesitate to consult your kinesiologist!

References :

• Mottola, Michelle F. et al. (Novembre 2018). « N°367-2019 Lignes Directrices canadiennes Sur L’activité Physique Durant La Grossesse ». Journal d’obstétrique et gynécologie du Canada, dans Directive clinique conjointe de la SOGC et de la SCPE [Volume 40 – Issue 11p1538-1548].
• Sarah Bélanger et Stéphanie-May Ruchat. Adaptation Physiologique et considération clinique de la femme en périnatalité [notes de cours]. Département de kinésiologie, Université Laval.
• Institut national de santé publique du Québec (2025). Grossesse – Le quotidien pendant la grossesse – Activités physiques.

Pregnancy and physical activity: a winning combination is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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