Exercise & Weight Gain

Exercise During Pregnancy

Maintaining a regular schedule of exercise, 20 minutes for 3 or 4 days a week each day, has been shown to get your blood flowing.43

Exercise may help with the following:43

  • Reducing backache and improving your posture.
  • Promoting your mood. 
  • Promoting muscle tone, strength and endurance.
  • Improving sleep.
  • Kegel exercises – strengthen the pelvic floor muscles used during pregnancy and may increase muscle control during labour. These exercises can help to regain bladder control, strengthen pelvic floor muscles, and promotes perineal healing (the area between the anus and vagina that may be damaged during childbirth).44,60
  • Swimming – keeps your body toned without adding stress to your joints. (Stick to the pool and avoid a hot tub if there is one nearby).44,45
  • Walking – is easier on your knees than running, remember to stretch before you begin.44
  • Cycling and running / jogging – if you already enjoy these activities, consult your health care provider before continuing.44
  • Yoga – has a reputation for relieving stress and tension.44

Consult your health care provider first before attempting any exercise to ensure they are safe and appropriate for you, whether you already have an exercise schedule, or are thinking of starting one now.43

Prenatal Weight Gain

If you are of average height and weight, you can gain about 11.5-16 kg over the months of your pregnancy.46 

Healthy weight gain provides nourishment for your baby and is stored for breastfeeding after your baby’s arrival. How much you should gain depends on your weight before conception, and how far you are in your pregnancy.47,61

Contact your health care provider if you suddenly lose or gain weight, at any point during your pregnancy but especially in your 3rd trimester.47  

Here is an example of how 16 kg approximately adds up:46

Baby 3.5 kg 
Placenta 1-1.5 kg 
Amniotic fluid 1-1.5 kg 
Fat store 2.5-4 kg 
Blood volume 2 kg 
Breast tissue 1-1.5 kg 
Uterus growth 1-2.5 kg