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Staying Strong Through Pregnancy: Vancouver’s Trusted Guide to Safe Prenatal Exercise

Pregnancy is a transformative journey — physically, emotionally, and mentally. One of the most effective ways to support yourself through these changes? Movement.


When done safely, exercise during pregnancy can improve your sleep, boost energy, reduce stress, and strengthen your body for labour and postpartum recovery.

But how do you know what’s safe — and what to avoid?


Pelvic floor physiotherapist guiding a pregnant woman through in-home prenatal care in Vancouver to support strength, posture, and safe exercise.

We’ve compiled the latest guidance based on ACOG (American College of Obstetricians and Gynecologists) recommendations, along with our own clinical experience at ĀLow Mobile Physio, where we specialize in in-home prenatal physiotherapy in Vancouver.

⚠️ Always speak with your healthcare provider before starting or continuing any exercise program during pregnancy.

General Guidelines for Prenatal Exercise

If you have a healthy, low-risk pregnancy, ACOG encourages moderate physical activity — and so do we!


Here are the baseline guidelines:

  • Aim for moderate-intensity exercise 3–5 days per week

  • Sessions should last 20–45 minutes

  • Include a 5-minute warm-up and 8–10-minute cooldown

  • Avoid lying on your back (supine) after the first trimester

Remember, every pregnancy is unique. Always listen to your body and check in with your care provider.


When Exercise Is Not Recommended

There are certain conditions where exercise may be unsafe. ACOG advises avoiding physical activity if you have:

  • Pregnancy-induced hypertension

  • Preterm labour (now or in the past)

  • Persistent bleeding

  • Incompetent cervix

  • Intrauterine growth restriction (IUGR)

  • Preterm rupture of membranes


Stop exercising immediately and consult your doctor if you experience:

  • Vaginal bleeding or contractions

  • Severe pelvic or pubic pain

  • Dizziness or fainting

  • Extreme fatigue or shortness of breath

  • Decreased or absent fetal movement


How to Build a Safe Prenatal Exercise Plan

Your workout routine should evolve with your pregnancy. Here’s how to build a smart, safe plan:


Frequency

Aim for 3–5 days per week of aerobic activity.Include 1 active recovery day like gentle walking or stretching.


Group of pregnant women practicing prenatal exercise on stability balls, showcasing safe movement options during pregnancy with physiotherapy support in Vancouver.

Intensity

Use the RPE (Rate of Perceived Exertion) scale:

  • 12–14 on the 6–20 scale

  • 4–5 on the 1–10 scale

If you feel overly breathless, lower intensity before shortening time.


Duration

Break up movement into 20-minute chunks if needed — morning + evening sessions work well as pregnancy progresses.



Safe Types of Exercise During Pregnancy

Here are low-risk, physiotherapist-recommended options:

  • Walking

  • Swimming

  • Stationary cycling

  • Prenatal fitness classes

  • Low-impact aerobics

  • Pelvic floor exercises


Pregnant woman floating in a pool, demonstrating swimming as a safe, low-impact prenatal exercise recommended by physiotherapists in Vancouver.

💡 Need help with pelvic floor support? Check out our post: Let’s Talk Relaxin

Exercises to Avoid During Pregnancy

The following activities are not considered safe during pregnancy:

  • Scuba diving

  • Downhill skiing or snowboarding

  • Waterskiing

  • Horseback riding

  • High-altitude activities

  • Hot tubs and saunas

  • Contact sports or risk of falling


Is Strength Training Safe? YES!

Strength training during pregnancy helps with posture, core stability, and the physical demands of motherhood (like lifting your baby).


Strength Training Tips:

  • Warm up first (light cardio or walking)

  • Avoid supine exercises after 12–14 weeks

  • Use bodyweight, resistance bands, or light weights

  • Prioritize form and controlled breathing

  • Target upper-body strength to prep for postpartum lifting

  • Stick to 1 set of 10–12 reps, focusing on technique

  • Decrease weight as needed as your pregnancy progresses


Physiotherapist supporting a pregnant client through a prenatal core strengthening routine with an exercise ball, part of in-home mobile physio care in Vancouver.
🤱 Curious about postpartum recovery too?Read: Diastasis Recti: What That Postpartum Belly Bulge Might Be Telling You

A Final Word: Be Kind to Yourself

Pregnancy isn’t the time to break records — it’s a time to honour your body, stay mobile, and adapt with care.


Recovery from childbirth can take 4–6 weeks or longer, and the way you care for yourself during pregnancy can make a big difference in that journey.


If you’re unsure where to begin, our Vancouver-based prenatal physiotherapists are here to support you — in the comfort of your home.


Serving Vancouver & The Lower Mainland

We bring safe, personalized physiotherapy to you:

  • Vancouver (Downtown, Kits, Mount Pleasant, West End)

  • Burnaby

  • Richmond

  • North & West Vancouver

  • New Westminster

  • And nearby communities


Book a Prenatal Physio Session with ĀLow

Get the expert support you deserve — without leaving your home.


ĀLow Mobile Physio: #707, 1160 Burrard St, Vancouver, BC V6Z 2E8

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