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Fitness During and After Pregnancy in the CAF

Research shows the positive health benefits and safety of being active throughout pregnancy for both mother and baby. Physical activity is now seen as a critical part of a healthy pregnancy.

As per the 2019 Canadian Guidelines for Physical Activity throughout Pregnancy, pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week over a minimum of three days per week; however, being active in a variety of ways every day is encouraged. 

Additionally, the ‘Guide to Fitness During and After Pregnancy in the CF’ was published in 2003 by Strengthening The Forces and the Canadian Forces Personnel Support Agency (now CFMWS) in collaboration with ParticipACTION.

The guide provides recommendations and training routines that can be used during and after the pregnancy and include:

  • Warm-up, Cool-down and Stretching;
  • Strength Training;
  • Upper-Body and Lower-Body Circuits;
  • Abdominal/Core Circuits; and
  • Kegel Exercises.

For additional information on pre and postnatal exercise recommendations, please contact your local PSP staff.