Physical Activity
It is important to become physically active before becoming pregnant, as these are habits that can be continued throughout pregnancy and can maintain your health and your baby’s health during pregnancy. Physical activity also makes pregnancy and labour easier. Introducing a new physical activity routine is not encouraged during pregnancy.
If you are planning to become pregnant, regardless of your weight, consider adding daily aerobic physical activity (physical activity that raises your heart rate) in bouts of 10 minutes or more, for a minimum (or as close as you can get) of 150 minutes a week. Examples of aerobic physical activity include walking, swimming, cycling, climbing stairs, jogging, running, boxing, jumping rope, and dancing. These activities strengthen your heart and are important for pregnancy as your heart will need to pump up to 40 percent more blood through your body during pregnancy.
It is also beneficial to add muscle and bone strengthening activities (strength training) using major muscle groups (upper and lower body) at least two days a week. Examples of strength training activities include bodyweight exercises, using strength training equipment, yoga, muay thai, and strength training classes. Muscle and bone strengthening exercise is especially important for women as they lose muscle and bone density throughout adulthood. Strength training helps you in your daily life as well, making movements such as reaching into a crib, lifting your baby, carrying a car seat, and holding your baby, easier.
If all of this sounds overwhelming, start by making small changes before becoming pregnant. Simple and highly effective activities like walking 10-45 minutes daily are a good way to start and can have a positive impact on your health, wellbeing, and pregnancy. When trying to build a physical activity habit, try to find activities you enjoy doing so it can become a part of your healthy lifestyle.
Resources:
Pelvic floor muscle exercises: pelvic tilt, kegel exercise, and baby yoga pose. Mommy Monitor offers pelvic floor therapy sessions with a physiotherapist.