EXERCISE AND PREGNANCY
With two of our physiotherapists welcoming new babies, we thought it would be a good time to review the guidelines for exercise and pregnancy! The Canadian Society for Exercise Physiology (CSEP) has updated their physical activity guidelines for pregnant women in 2019. In the absence of contraindications, exercise and physical activity during pregnancy has been shown to greatly improve the health of mothers and the fetus. For pregnant women not currently meeting these Guidelines, a progressive adjustment toward them is recommended. Previously active women may continue physical activity throughout pregnancy. Women may need to modify physical activity as pregnancy progresses. There may be periods when following the guidelines are not possible due to fatigue and/or discomforts of pregnancy. CSEP recommends: • Women should accumulate up to 150min of moderate intensity physical activity throughout a given week
• Physical activity should consist of a variety of aerobic and resistance training type exercises to achieve optimal results • Always check with your health-care provider before initiating an exercise regime if you’re unsure if it is right for you! Here are a few examples: 1. Squat With Ball: This exercise is helpful in activating the deep stabilizing muscles of the core and pelvis, as well as keep the glutes and legs strong to get ready to lift baby! - Perform 2-3 sets of 10-15 reps 2. Clamshell: A staple for working the transverse abdominus and gluteus medius muscles. These muscles get stretched and tired during pregnancy, but can be very helpful in maintaining stability around the pelvis as ligaments are becoming lax as baby grows
• Women should participate in physical activity a minimum of 3 days per week
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