In a healthy, normal pregnancy, physical activity is encouraged. A fit and active lifestyle may lead to an easier labour and faster recovery due to more endurance and strength. 

Although there are some restrictions in pregnancy there are many forms of physical activity women can do. Talk with your doctor to decide what is best for you.

Physical Activity Guidelines:

• Don't start a new exercise program or increase physical activity before the 14 week or after the 28th week. Before the 14th week, overheating may adversely affect the development of the Neural tube. After the 28th week, the fetus would have to compete for oxygen and glucose if you overexerted yourself.
• Avoid exercising in warm, humid places
• Drink plenty of fluids before, during, and after exercise. 
• If you haven't been physically active, start slowly and progress gradually. Start at three times per week and progress to four or five times per week. Try fifteen minutes at first and progress to 30 minutes. 
• Avoid leaping and lunging in the 3rd trimester because your joints and ligaments begin to soften in preparation for labour.
• Warm up for 10-15 minutes and cool down for 10-15 min when doing aerobic activity
• Don't forget to stretch
• STOP if it hurts

Activities to avoid in pregnancy:

• Activities that involve physical contact, a danger of falling, or bouncing.
• Activities done lying on your back after the 4th month. You may feel dizzy as the uterus decreases the blood flow returning from the lower half of the body.
• Avoid straining while holding your breath.

Activities that may be acceptable in pregnancy:

• Tennis: mixed doubles or relaxed singles are O.K. Avoid leaping and lunging in the 3rd trimester because your joints and ligaments begin to soften in preparation for labour.
• Cross-country skiing is fine on flat terrain.
• Ice skating is fine, avoid crowded rinks
• Jogging is fine if you are used to it and don't overdo it. Beware of joint stress in third trimester.
• Hiking is fine if you are fit and don't push yourself too hard.
• Bicycling is also fine if you avoid heavy traffic and hills.

Activities that are almost always acceptable in pregnancy:

• Swimming and water aerobics: avoid water that is warmer than skin temperature
• Low-impact aerobics: choose classes that are geared to pregnant women.

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Links for more information:

For more information on physical activity in pregnancy, go to Baby's Best Chance pages 21-26 or to the  Public Health Agency of Canada.

The Canadian Society for Exercise Physiology publishes a guidebook: Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby.
A comprehensive resource for pregnant women who want to maintain activity, or undertake physical activity as a component of making positive lifestyle changes to promote a healthy pregnancy. Topics include: benefits of exercise during pregnancy, safety considerations, instructions and photos for specific exercises, FITT principle, healthy eating, and suggestions for postpartum exercises. This is an excellent resource for pregnant women, fitness and health professionals, and physicians. There are photographs and illustrations throughout.