Home - Moms in Motion - Nutrition and Pregnancy Winnipeg, Manitoba

Class Two

Physical Activity

Name one physical activity you like to do in summer, fall, winter and spring.

Here is an exercise video that you can easily follow. Enjoy!

True or False?

Benefits of Physical Activity for Mom

  • Appropriate wt gain
  • Easier labour
  • Improved mental health
  • Less stress during birth
  • Better posture – less aches and pains
  • Stronger tummy strength
  • Less edema in hands/feet
  • Mind-Body connection to help in labour
  • Recover from labour faster
  • Lower risk HTN
  • Lower risk GDM

Benefits of PA for Baby

  • More fit baby gets fit too
  • Less stress during birth

When can you exercise during Pregnancy?

Safest to start:

  • For those not active prior to pregnancy or with previous history of miscarriage: start after 20 weeks of pregnancy
  • Active prior to pregnancy: carry on BUT – avoid imbalance or body contact


Give examples of PA and state why each kind is important

    • Cardio – help with wt control, BS control, Prepare body for labour
    • Cardio (i.e. walking, swimming) – no less than 2 but no more than 4 times/week


    • Resistance Training – up to 2 times a week
    • RT – Keep strength up, Get stronger to do the tasks of parenting (during pregnancy and after), Prepare body for labor, Help improve posture (less aches and pains)(i.e. resistance training bands)


    • Stretching – every day, a couple times a day
    • Stretching – help with aches and pains of pregnancy


  • NOTE: Moms in Motion DVD includes all of these activities


  • Scale of 1-10 you should be around 5-7. The further on you get in your pregnancy the less activity you will do to reach a 5-7.


  • Try for 15 minutes even if you lower how hard you work or if you need a couple minutes break to reach 15 minutes up to a maximum of 30 minutes. To increase your time go up by 2 minutes each time you are active.


  • Low impact (no jumping, bouncing, anything where you may fall or get hit in the stomach)

What would be good to wear:

  • Good Bra
  • Good Running Shoes (no flip flops)
  • Something you will be comffortable to move around in (not too tight) and appropriate for the weather


Any exercises to avoid during pregnancy?

  • No lying on your back after 16 weeks/4th month of pregnancy!
  • Activities that cause you to start and stop abruptly
  • Activities where you can fall or get hit in the stomach
  • No heavy lifting especially while holding your breath
  • No body contact exercise
  • No scuba diving
  • No exercise at >2,500 M for those that live at a high altitude

Remember – Pregnancy is not a good time to train for an athletic competition!


What is a PARmed-X form and why is it important to sign?

  • For this study we require you to have this form signed.
  • There is no charge for your Doctor to sign this form.
  • It is to help you start a conversation with your Doctor about whether or not it is safe for you to exercise during your pregnancy.
  • There are instances where it may not be safe for some women to exercise. Some of these situations are listed on page 2 under Contraindications.


What are signs you should stop exercising immediately?

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Vaginal Bleeding (bright red spotting), Short of Breath
Painful Contractions (last longer than 6 – 8 hours), Chest Pain
Gush of Fluid, Dizziness/Faint


Food and Physical Activity

  • Make sure you drink plenty of fluids (prevent leg cramps)
  • Do not exercise in really hot, or humid environments (especially in first trimester)
  • Eat a small snack about 1 hour before doing anything – keep it light (i.e. fruit) low in fat, low in fiber so it will not make your stomach upset or send you straight to the bathroom