{"id":811090,"date":"2026-10-23T04:42:15","date_gmt":"2026-10-23T04:42:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/811090\/"},"modified":"2026-10-23T04:42:15","modified_gmt":"2026-10-23T04:42:15","slug":"how-much-exercise-is-safe-during-pregnancy","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/811090\/","title":{"rendered":"How much exercise is safe during pregnancy?"},"content":{"rendered":"

Research from the University of Alberta is helping to shift the narrative on pregnancy and exercise. Studies show that activities such as high-intensity resistance training<\/a> and rock climbing into the third trimester<\/a> remain safe for pregnant people to participate in. <\/p>\n

The studies provide updated info on a topic that has long been contentious. A historical lack of academic research, combined with conflicting information circulating on social media, means that many moms are hesitant to work out when expecting, despite 2018 data that showed that getting 150 minutes of exercise a week \u2013 a number recommended in Canada\u2019s guidelines for physical activity<\/a> \u2013 did not increase<\/a> the risk of having a miscarriage, a preterm birth or a low-birth-weight baby.<\/p>\n

Open this photo in gallery:<\/a><\/p>\n

Exercise classes tailored to pregnancy are available at gyms and studios across the country.<\/p>\n

\u201cPeople get pregnant and they\u2019re told, \u2018exercise, it\u2019s good for you.\u2019 They\u2019re also told not to exercise because it\u2019s dangerous,\u201d said Hannah Etlin-Stein, owner of Homegrown Fitness in Toronto. Etlin-Stein created Move Your Bump, a parental strength-training class created specifically for pregnant people.<\/p>\n

\u201cThey were listed as a vulnerable population, so there were extra regulations and extra caution, so very few people did research with pregnant women up until very recently,\u201d said Margie Davenport, who holds the Christenson Professorship in Active Healthy Living at the University of Alberta<\/a>, where she leads the program for pregnancy and postpartum health. \u201cBut being physically active during pregnancy is not only very safe, it\u2019s quite beneficial for the mom and baby. We\u2019re talking about a 40-per-cent reduction in the risk of major pregnancy complications like pre-eclampsia, gestational diabetes and gestational hypertension.\u201d <\/p>\n

The 2019 Canadian Guideline for Physical Activity throughout Pregnancy<\/a> suggests that pregnant women accumulate at least 150 minutes of moderate-intensity physical activity each week. Some of the activities the guideline recommends are walking, swimming and resistance training. <\/p>\n

According to Davenport, if you\u2019re trying to get started, doing anything physical can be beneficial. Choosing what\u2019s right for you should be a continuing conversation between the mom-to-be, their doctor and their coaches. \u201cThe best activity to engage in during pregnancy is the one that you enjoy,\u201d Davenport said. \u201cIt\u2019s really important to be able to derive those physical, mental and even social health benefits of activity during pregnancy.\u201d <\/p>\n

Homegrown Fitness\u2019s Move Your Bump class is designed to help pregnant people exercise safely. <\/p>\n

One great option is taking an exercise class specifically designed for moms-to-be, something more gyms and trainers across the country are starting to offer. You can find prenatal Pilates in Vancouver. In Calgary, there\u2019s a full-body workout class suitable for all trimesters. For Etlin-Stein, Move Your Bump is one of Homegrown Fitness\u2019s core classes. <\/p>\n

To design the workouts, Etlin-Stein draws on her experience as a strength and conditioning coach, as well as her background as a birthing doula. She has created a supportive space for folks to exercise, showcasing the strength and mobility that\u2019s still available to the group during their pregnancy. \u201cWe typically treat pregnant people like they\u2019re so fragile. Almost like they\u2019re a child. So for someone to be in this class and deadlift 100 pounds while pregnant? There is a feeling of empowerment that comes from that.\u201d <\/p>\n

Hannah Etlin-Stein demonstrates a move during a class in August. She draws on her background as a doula when she designs the prenatal classes. <\/p>\n

One of the ways Move Your Bump differs from many other strength-training classes is in its emphasis on helping the body move into many different positions to prepare for changes occurring during the nine-month period. Classes start with mobility work, and from there, they move on to an upper- and lower-body strength set \u2013 think squat with chest press or a deadlift variation with a rowing movement \u2013 then some core work and a cool down. <\/p>\n

The trainer modifies each exercise to fit with participant\u2019s strength and mobility levels. Weights and speeds are adjusted accordingly. While the focus of the class is working out, for Etlin-Stein it\u2019s just as important for pregnant people to have a weekly get-together with like-minded individuals during one of the most impactful periods of their lives. There\u2019s time to compare notes, offer advice and encourage one another through the experience. <\/p>\n

Open this photo in gallery:<\/a><\/p>\n

Lisa Watson performs a barbell back squat. She says training during pregnancy has benefited not only her physical health, but her mental health as well.<\/p>\n

\u201cI think it\u2019s a big part of it,\u201d Etlin-Stein said. \u201cHaving that space that they can go to each week where they can just be with other pregnant people, moving their bodies and joining in the community.\u201d <\/p>\n

\u201cIt\u2019s been so good for both my mental and physical health and I\u2019ve been able to feel strong throughout my pregnancy,\u201d said Lisa Watson, a recent participant in the class. Watson is currently expecting her third child, but this is the first pregnancy where she maintained her exercise routine throughout. <\/p>\n

\u201cIn general women often underestimate what they can do while pregnant,\u201d she says. \u201cI\u2019ve found my groove and have been surprised at how much I\u2019ve been able to keep going.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Research from the University of Alberta is helping to shift the narrative on pregnancy and exercise. Studies show…\n","protected":false},"author":2,"featured_media":811091,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[14370,6647,102,61259,56,54,55,14373],"class_list":["post-811090","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-appwebview","tag-fitness","tag-health","tag-pleasemod","tag-uk","tag-united-kingdom","tag-unitedkingdom","tag-yesapplenews"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/811090","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=811090"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/811090\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/811091"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=811090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=811090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=811090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}