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Mothers of New Babies and Toddlers

Physical Activity

Special Physical Activity Guide (just for new moms)

NOTE: A healthy woman who had a low risk, normal term pregnancy and childbirth without complications can follow these general tips.

In this section, you will learn:

how to decide if you are ready to increase your level of physical activity,
what makes up a physically active lifestyle, and
how to include physical activity into your daily life.

Once you begin daily physical activities you will have:

more energy
less stress
better sleep
fewer aches and pains
toned muscles
a positive self image, and
a healthier heart!

Regular physical activity is fun and healthy. More and more people are starting to become more active in their daily lives. Being more active is very safe for most people. However, some people should check with their doctor before they start to become more physically active. Find out if you are ready to become physically active.

Canada’s Physical Activity Guide to healthy active living outlines the three main aspects of physical activity. New mothers may want to choose various activities from these three groups for a total of 60 minutes of physical activities each day. The three aspects of physical activity are:

Endurance activities
Flexibility activities
Strength activities

Name of this aspect	Definition	How to improve this aspect of physical activity
Endurance activities	Physical activities that raise your heart rate and breathing for an extended period of time are called aerobics, aerobic exercises, endurance activities, or endurance exercises. They improve the health of your heart, lungs and circulatory system. These activities will improve your stamina and endurance to help you cope with the stresses of being a mother and return to the weight you had before you became pregnant.	Challenge your heart and lungs with endurance activities such as walking, cycling, or swimming. These activities for large muscle groups are the best way to maintain the capacity of your heart and lungs.
Flexibility activities	Physical activities that involve gentle reaching and stretching will keep your body limber and your joints mobile. They also increase the range of motion in joints. They are called “flexibility” exercises. These activities are very important in the first few weeks after childbirth. They help to help relieve stress and muscle tension, and allow you begin toning muscles that were stretched during pregnancy and childbirth.	Flexibility activities such as stretching (daily) or yoga will maintain your joint range of motion, keep your joints supple and mobile, and reduce injury.
Strength activities	Physical activities that build muscular strength have many names, such as strength training, resistance training, weight training, and weight lifting. They make you strong enough to do the things you want to do in your daily life. These activities are great for weight loss and toning muscles that were stretched during pregnancy and childbirth. These kinds of activities help you do all the physical things you do each day to look after yourself and your new baby.	Physical activities that involve lifting and carrying (such as housework and gardening) or strength training programs using free weights, machines, bands, or your own body weight will increase your strength and help protect your joints

The Canadian Society for Exercise Physiology has published a guidebook for pregnant women who want to become or stay active while they are pregnant. Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby also provides suggestions for exercises women can do after childbirth. To order a copy, click here.

The Public Health Agency of Canada has published guides to help you make wise choices about physical activity and how you can build it in your daily life. For more information on Canada’s Physical Activity Guide for Healthy Active Living, click here.