Exercising During Pregnancy

by Alexandra Wiley  MScPT
Pelvic Physiotherapist
updated Feb 28, 2026

Exercising during your pregnancy can be highly beneficial to you and your fetus! Regular movement reduces unwanted symptoms like back pain and constipation, helps ensure healthy weight gain, regulates blood sugar, and builds strength for labour. It is important during this time to follow an individualized plan to ensure you are exercising safely. Remember that each trimester changes how you feel, so listen to your body.

Pregnancy Exercise Guidelines

Healthy, non-complex pregnant women should aim for 150 minutes of moderate-intensity physical activity per week, spread over at least 3 days.

Aerobic activity and heavy resistance training can be great throughout pregnancy if dosed correctly for safety. However this is highly dependent on the individual and looks different for everyone.

Benefits of an Active Pregnancy

There are so many evidence-backed benefits to exercising safely throughout pregnancy. Here are key examples:

• Lifting mood and energy levels
• Reducing constipation
• Minimizing back pain
• Regulating blood sugar levels (e.g. lowers GDM risk)
• Ensuring healthy weight gain
• Building strength and resiliency for labour
• Reducing complications during labour and delivery
• Assisting postpartum recovery.

Safe Lifting during Pregnancy

Resistance training during pregnancy can be very beneficial when done safely. If you were lifting before pregnancy, you can often continue a similar program with appropriate modifications, as long as your technique is solid and your health-care provider has cleared you. Consider your lifting experience, understanding of core and pelvic floor activation, breathing strategy, prior injuries or conditions, and overall pre-pregnancy fitness when deciding how much to lift. Remember, every pregnancy is unique.

An Individualized Plan

It is not one size fits all! Many factors ensure your plan is enjoyable and safe.
Key considerations include:​

• Pre- pregnancy activity
• Familiarity with exercise
• Pelvic floor function
• Trimester symptoms

Why See a Pelvic Health Physiotherapist

A pelvic health assessment makes you feel confident, supported, and resilient throughout your pregnancy journey! Our team discusses these factors, provides a detailed check of your current state and goals, and builds a custom plan (from walking and floor exercises, to swimming or full gym routines). We ensure safe progression with adjustments as needed.​

Book your pelvic health assessment today for a plan from walks to weights.
If you have questions about safe pregnancy exercise, reach out to our pelvic health team!

References:

https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html#a7
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
https://pubmed.ncbi.nlm.nih.gov/36331580/
https://pubmed.ncbi.nlm.nih.gov/39694629/

About the author

Alexandra Wiley

Physiotherapist Learn More about Alexandra Wiley