For patients

Exercise and physical activity

physical activity, prenatal exercise

Are you a clinician? See the clinical version of this page.

The short versionStaying active in pregnancy is good for you and your baby. The Canadian guideline suggests about 150 minutes of moderate activity a week, spread over several days, mixing aerobic and strength exercise. With a rheumatic disease, your plan is adjusted for your joints and energy, and scaled down on flare days rather than stopped.

About 150 minutes of moderate activity a week is the goal, adjusted to you.
On flare or tired days, do less rather than nothing.

What this involves

How much, and what kind

Aim for at least 150 minutes of moderate activity each week, spread over at least 3 days, though being active every day is better. Mix aerobic activity (like brisk walking or swimming) with light strength work, and add yoga or gentle stretching. A good gauge of moderate effort is the talk test: you can talk but not sing.

Why it helps

Regular activity in pregnancy lowers the chance of several problems: gestational diabetes, pre-eclampsia, high blood pressure in pregnancy, too much weight gain, and low mood. It does not raise the risk of miscarriage, early birth, or a small baby. Activity in the first trimester does not increase the chance of miscarriage or birth defects.

If you have a rheumatic disease

Your plan is tailored to your joints and energy. Low-impact options protect sore joints, and on flare or tired days you scale activity down rather than stopping altogether.

When to check first or stop

Check with your team before exercising if you have certain conditions (such as bleeding, a cervix that opens early, pre-eclampsia, or a triplet pregnancy). Stop and get help if you have vaginal bleeding, a gush of fluid, regular painful contractions, chest pain, breathlessness that does not settle with rest, or dizziness that does not settle with rest. If you feel faint or unwell lying flat on your back, change position.

The numbers, in plain terms

150 min/week

Aim for at least 150 minutes of moderate activity each week, over at least 3 days.

41% lower

Regular activity was linked to about 41% lower odds of pre-eclampsia.

iThis page helps you prepare a conversation with your care team. It does not replace individual medical advice. Always confirm your own plan with your rheumatology and pregnancy team.

When to call your team

Stop and seek advice for vaginal bleeding, a gush of fluid, or regular painful contractions.
Stop for severe chest pain, or breathlessness or dizziness that does not settle with rest.
Check with your team before starting if you have a condition such as pre-eclampsia, a cervix that opens early, bleeding, or a triplet pregnancy.