Important signs to watch for if you are pregnant

Bad cramps or stomach pains that don't go away
Bleeding or a trickle or gush of fluid from your vagina
Lower back pain/pressure or change in lower back pain
A feeling that the baby is pushing down
Contractions or change in the strength or number of them
An increase in the amount of vaginal discharge
Fever, chills, dizziness, vomiting or a bad headache
Blurry vision or spots before your eyes
Sudden or severe swelling of your feet, hand or face
A significant change in your baby's movements

Go to a hospital right away and contact your doctor/midwife if you have any of these symptoms!

Adapted with permission from:
Best Start: Ontario's Maternal Newborn and Early Child Development Resource Centre

Last Reviewed August 2011

Taking Care of Yourself

Common concerns

Exercising safely

Moderate exercise during pregnancy will not normally be harmful to you or your baby while you are pregnant and may even provide many benefits. Check with your doctor/midwife before starting any exercise program.

Keeping active during your pregnancy has many benefits, including:

Better circulation and less swelling
Improved muscle tone
Increased endurance to cope better with labour and delivery
Easier recovery after giving birth
Easier return to pre-pregnant weight
Improved sleep and more energy
Better digestion with less constipation
Reduced backaches, and muscle/joint soreness
Fewer emotional ups and downs
Reduced risk of gestational diabetes and pregnancy-induced hypertension (high blood pressure)

What you need to know about exercising during your pregnancy:

Check with your doctor/midwife about your exercise program.
If you were involved in vigorous physical activity before your pregnancy, you may be unsure what is safe now.
Start very slowly if you haven't been exercising regularly before your pregnancy.
It is safest to begin a new fitness program during the second trimester. Consult with your doctor/midwife prior to beginning any new program.
Choose fun, not strenuous, activities. Exercises like walking and swimming are generally safe.
Listen to your body - do only what feels comfortable. If anything hurts, stop.
Do the talk test - if you cannot carry on a conversation during exercise you're overdoing it.
Avoid an exercise program that involves twisting or jarring movements, or poses a high risk of falling.
Drink plenty of water before, during and after exercise.
Make sure you exercise in a well-ventilated area and wear loose-fitting, breathable clothing and proper shoes.
After the 16th week of pregnancy (4th month) avoid exercises which require you to lie on your back. Instead, modify them so you can do them while sitting, standing or lying on your side.

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Warning Signs!

Stop exercising and seek immediate medical attention if you notice:

Gush of water or bleeding from the vagina
Uterine contractions that do not go away after a couple of minutes
Increased back pain
Sudden swelling of the ankles, feet or face
Swollen calf with pain and/or redness
High pulse rate or heart pounding for a long time
Extreme fatigue or shortness of breath
Severe headaches, dizziness
Decreased fetal movement

Prenatal Classes and Exercise

If you take prenatal classes, you will learn specific exercises that help to strengthen the muscles you rely on during pregnancy and birth. Three types of exercises are usually discussed:

Stretches
Exercise programs begin with stretches to help your muscles warm up. Stretches can also help your muscles relax and relieve the aches and pains of pregnancy.
Kegel Exercises
These exercises strengthen muscles around the vagina and in the pelvis, called the pelvic floor muscles, as well as support the uterus during pregnancy. Strengthening these muscles may help with bladder control and healing after the baby is born. Learn how to do Kegel exercises at the Women's Health Matters website.
Abdominal Exercises
Abdominal exercises strengthen the muscles in the abdominal wall surrounding the uterus and the stomach. This helps to guard against the common backaches of pregnancy. Strong abdominal muscles also help to support the pelvic floor muscles which may become stretched and weaker during pregnancy. Strengthening the abdominal muscles will reduce the risk of stress incontinence (loss of bladder control which may occur when a woman sneezes or laughs). These exercises may help you regain your pre-pregnancy shape and strength more easily after your baby is born.

If separation of the abdominal muslces has occurred, do not perform abdominal exercises as this may aggravate the condition. Please see your doctor/midwife for follow up.

After the birth of your baby, consult with your doctor/midwife before continuing your exercise program.

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For more information:

Region of Peel - Public Health
905-799-7700
Monday to Friday 8:30 a.m. to 4:30 p.m.
Caledon residents call free of charge at 905-584-2216