The Top Five Recommended Exercises During Pregnancy in Calgary
Swimming
Dive into a gentle and effective exercise with swimming. The buoyancy of the water supports the extra weight of pregnancy, relieving back pain and reducing the strain on your joints. Swimming enhances cardiovascular fitness, strengthens muscles, and improves balance and flexibility. It’s an ideal low-impact exercise for expectant mothers in Calgary, offering a refreshing way to stay fit.
Pelvic Floor Exercises
Strengthening your pelvic muscles is crucial to reduce the risk of incontinence after pregnancy. Kegel exercises are a great starting point. These exercises, when done correctly, can help you maintain better bladder control, which is particularly useful given Calgary’s active lifestyle. Regular pelvic floor exercises are essential for supporting the additional weight of pregnancy and preparing the body for childbirth.

Walking
Taking daily walks is a simple yet highly beneficial form of exercise. Enjoying the beautiful outdoors in Calgary, you can strengthen your heart and legs while soaking in the scenic views. Walking is an excellent way to boost cardiovascular health without placing undue stress on the body. Aim for at least 30 minutes of daily walking to reap maximum benefits and connect with Calgary’s natural beauty.
Yoga
Prenatal yoga is a fantastic way to reduce stress, boost energy levels, and enhance posture, all while connecting with other moms-to-be in Calgary. Yoga helps strengthen abdominal muscles, which are vital during labor. Specialized prenatal yoga classes ensure you receive safe and tailored guidance, making it a perfect addition to your fitness routine.
Strength Training
Maintaining strength during pregnancy is essential, especially in Calgary’s varying weather conditions. Strength training exercises can help reduce fatigue and prepare your body for labour. However, during the second and third trimesters, avoid exercises that involve lying flat on your back to ensure proper blood circulation. Strength training helps build muscle endurance, crucial for the physical demands of pregnancy and childbirth.

Glute Bridge
The Glute Bridge exercise engages your glutes and hamstrings, offering a powerful lower body workout, which can be particularly useful in Calgary’s active community.
Instructions: Lie flat on your back with your feet flat on the ground, shoulder-width apart, and your legs bent at a 90-degree angle. Drive your heels into the ground and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other. Hold this position for two seconds, then reverse the motion, slowly lowering your body back to the starting position.
Physical Therapist Recommendation: Aim for 5 sets of 10 repetitions for optimal results.
Reverse Lunge
The Reverse Lunge exercise targets your glutes, hamstrings, and quads. It’s a great way to build lower body strength, which is essential for staying active in Calgary.
Instructions: Start by standing with your feet hip-width apart. Step backward with your left foot and slowly lower your body toward the ground. Keep your back straight and ensure your knee stays behind your toes. Pause, then push yourself back to the starting position. Repeat the exercise with your right leg.
Physical Therapist Recommendation: Perform 4 sets of 15 repetitions to strengthen your lower body effectively.

Exercising Safely During Pregnancy in Calgary
While exercise is beneficial for pregnant women, safety should always come first. Here are some essential considerations for Calgary moms-to-be:
- Medical Clearance: Before starting any exercise routine during pregnancy, it’s crucial to obtain medical clearance from your doctor. This ensures that the activities are safe for both you and your baby.
- Listen to Your Body: Always pay attention to your body’s signals. Avoid exercises that cause discomfort or pain, and never push yourself too hard.
- Stay Hydrated: Maintaining proper hydration levels is vital when exercising during pregnancy. Drink water regularly to stay hydrated and support your body.

Exercises to Avoid During Pregnancy in Calgary
Certain exercises should be avoided during pregnancy to ensure both your safety and your baby’s well-being. Steer clear of activities that involve sudden or jerky movements, place excessive strain on your joints or muscles, or cause breathlessness. Contact sports, football, and basketball should also be off-limits. Instead, opt for low-impact exercises that focus on strength and flexibility to promote a healthy pregnancy.

In conclusion, exercising during pregnancy offers a multitude of benefits, including increased energy levels, reduced fatigue, improved posture, and strengthened muscles for labor. By following these recommendations and guidelines, you can embark on a safe and beneficial fitness journey during this special time in your life.