Provided you have the clearance from your physician and have a modified program (CSEP guidelines) designed by a personal trainer who specializes in working with pre/post natal women. There are many benefits to exercising during pregnancy such as; increased energy level, a sense of well being, strengthens muscles that are supporting the ever changing body as the baby grows, strengthens muscles that are used during delivery, and increases endurance which may ease the delivery process. These are just a few of the physical and emotional benefits from a balanced exercise program that follows the CSEP guidelines.

It is important to strengthen muscles that help maintain posture due to changes in centre of gravity and weight gain during pregnancy. Focus on upper back, abdominals, and buttocks. Just as important to stretch the tight muscles; such as, chest, low back and legs.

Listen to your body...
not a good time to increase your fitness level but to maintain it.
Don't over heat, stay well hydrated, use the "talk test" during aerobic activity and use the Borg scale 3-5 (moderate) on a scale of 0-10.

Did you know...
...a pregnant woman requires an additional 300 calories per day?
A nursing mother requires an additional 500 calories per day?

Total recommended weight gain: (Based on pre-pregnancy BMI)

• underweight: 28-40 lbs
• healthy weight: 25-35 lbs
• overweight: 15-25 lbs

Why do you need to gain a specified amount of weight during pregnancy?
Based on a typical pregnancy weight gain of 30 lbs:

• 5-8 lbs for extra body supplies for pregnancy & breast feeding
• 4 lbs - blood
• 3 lbs - breasts
• 1 lb - placenta
• 2.5 lbs - uterus
• 2 lbs - amniotic fluid
• 7.5 lbs - baby