Healthy Living

Physical Activity

Physical Activity during the 1st Trimester

Staying physically active during pregnancy will cut down on swelling, leg cramps, fatigue, shortness of breath, backache, and constipation. You may find that physical activity helps to improve your mood and reduce stress. It will also help you manage your weight.

During the 1st trimester your body may start to change. Modify your activities as needed, based on those changes. Here are some examples:

What’s Happening?
Modification

Tender or painful breasts

Wear a comfortable, supportive bra.

Fatigue (feeling tired or sleepy)

Have periods of activity and then rest; stop before you become overtired. Physical activity may help reduce fatigue.

Shortness of breath

Rest when you need to. Shortness of breath is usually normal, but check with your health care provider if there is a history of heart problems in your family.

Headaches

Make sure to drink plenty of water throughout the day, especially before and after you exercise.

Changes to your centre of gravity, and/or loosening of your ligaments

Be careful when exercising, as you may be off‑balance as your body changes, and you are more vulnerable to injury.

Build physical activity into your daily routine. The type of activity you choose is up to you, as long as you feel comfortable doing it and your health care provider says it’s okay. What are good physical activities to do while pregnant?

  • walking
  • riding a stationary bike
  • swimming
  • low‑impact aerobics
  • yoga or pilates
  • aquafit
  • t'ai chi
  • prenatal fitness classes
  • strength training (modified as needed)

For more information and ideas for physical activity, click here.

Reasons to stop physical activity and consult your health care provider:

  • excessive shortness of breath
  • chest pain
  • painful uterine contractions (more than 6–8 per hour)
  • vaginal bleeding
  • any “gush” of fluid from vagina (suggesting premature rupture of the membranes)
  • dizziness or faintness

If you have any of the above symptoms, stop exercising right away and call HealthLink BC at 8‑1‑1.

Source: Physical Activity Readiness Medical Examination for Pregnancy (PARmed‑X for pregnancy) © 2002, used with permission from the Canadian Society for Exercise Physiology, Inc. www.csep.ca/forms.asp