Physical Activity

Man and woman doing strengthening exercises

Physical Activity

Get at least 150 minutes of moderate to vigorous physical activity per week, in bouts of 10 minutes or more.


Add activities to strengthen your muscles and bones, at least 2 days per week.


More physical activity provides greater health benefits.

According to the Canadian Physical Activity Guidelines, being active for at least 150 minutes per week can help reduce the risk of:

  • Premature death.
  • Heart disease.
  • Stroke.
  • High blood pressure.
  • Certain types of cancer.
  • Type 2 diabetes.
  • Osteoporosis.
  • Overweight and obesity.

Being active can improve:

  • Fitness.
  • Strength.
  • Mental health (morale and self-esteem).

Find out how much you know about the Canadian Physical Activity Guidelines by trying this online quiz.

Why is it important to be physically active when planning a pregnancy?

  • Moderate physical activity in men has been linked to improved sperm quality.
  • Physical activity may help achieve and maintain a healthy weight, which is important for a healthy pregnancy.
  • Keep in mind however, that too much physical activity in women may decrease fertility.

You don’t have to go to the gym to be active!

Physical activity can easily be added to your daily routine. Being active is a fun way to meet new people and is a great way to spend time with your partner or friends. It can set the stage for active family living.

Some physical activities you may enjoy be enjoying now are also great options during pregnancy, such as:

  • Walking.
  • Jogging at a moderate intensity.
  • Swimming.
  • Dancing.
  • Stationary bicycling.
  • Housework, while being careful about heavy lifting and using harmful substances.

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