How much exercise is healthy during pregnancy?

You know exercise is good for you, but you might not know it’s also important to your pregnancy. Sure, when you’re expecting it's not the time to take the leap from running 5K to half-marathons, and you’ll want to avoid certain moves that compress your belly, but for most women, there’s no danger in working up a sweat. In fact, the 2019 Canadian Guideline for Physical Activity Throughout Pregnancy says staying active can help you avoid complications like pre-eclampsia, gestational diabetes and depression. Here are some things to keep in mind.

Be consistent Get moving for at least 150 minutes of moderate-intensity activity each week. The guidelines suggest dividing your activity over the course of at least three days, but being active every day, and getting both aerobic and resistance exercise, is encouraged. 

Work your pelvic floor Do pelvic floor muscle training on a daily basis—you’ll reduce your odds of having urinary incontinence by 50 percent during pregnancy and by 35 percent after birth. A pelvic floor physiotherapist can teach you to do Kegels properly.

Talk to your doctor If you have a condition like hypertension or a history of pregnancy complications like spontaneous preterm birth, ask your OB before exercising. They may advise you to modify your activity levels. And if you experience chest pains, dizziness, shortnessof breath, contractions or other symptoms, see your healthcare provider.

Read more: 
How to exercise when you're pregnant 
Exercise: Myths about working out during pregnancy