FSHP Academy
Women’s Health — all lessons

Anatomy and Physiology

Pelvic floor anatomyUnderstanding the menstrual cyclePhysiological changes before and after pregnancy

Life-Stage and Hormonal Conditions

MenopauseOsteoporosisPCOSThyroid disordersHormonal imbalance: what exercise can and cannot doExercise guidelines: step-by-step prescription

Prenatal Exercise

Contraindications and precautions of prenatal exercisePrenatal exercise prescriptionFirst trimester: strengthening and stretchingSecond trimester: strengthening and stretchingThird trimester: strengthening and stretching

Postnatal Exercise

Postnatal evaluation and abdominal rehabilitationBenefits of postnatal exercise for mother and childPostnatal risks and contraindicationsC-section: post-op management and precautionsPostnatal exercise prescription

Prenatal exercise prescription

Evidence-based exercise prescription in pregnancy — the 150-minute guideline, aerobic, resistance and pelvic floor training, intensity monitoring and modifications.

Advanced Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Apply the 2019 Canadian and ACOG prenatal guidelines
  • Prescribe aerobic, resistance and pelvic floor training
  • Monitor intensity with RPE and the talk test
  • Modify exercises as pregnancy progresses

Before this lesson

Why this matters

Exercise in uncomplicated pregnancy is safe and benefits mother and baby.

Benefits

Reduced risk of gestational diabetes, pre-eclampsia, gestational hypertension, excessive weight gain and depressive symptoms [mottola2018].

Prescription

ComponentGuidance
Aerobic≥150 min/week moderate over ≥3 days [mottola2018]
Resistance2–3 days, moderate loads
Pelvic floorDaily PFMT [woodley2020]
IntensityRPE ~12–14/20; talk test
EnvironmentAvoid excessive heat; hydrate

Previously active and elite athletes can often continue higher levels with medical guidance [bo2016] [acog2020].

Modifications

  • Replace supine work if it causes dizziness or discomfort
  • Reduce loads and range as needed
  • Avoid breath-holding with heavy loads
  • Manage abdominal doming

Common mistakes and misconceptions

Case study

A previously inactive client at 14 weeks starts with 15-minute walks and two light strength sessions, building to 150 min/week by 20 weeks.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Introductory needs verification — opens a YouTube search

Prenatal exercise prescription

pelvic-health physiotherapists and women’s health clinicians (search)

You will understand: prenatal exercise prescription

Why: Clinician-led content; verify the specific video.
Introductory needs verification — opens a YouTube search

Exercise guidelines explained

professional bodies (search, e.g. ACOG, CSEP, RCOG)

You will understand: current guideline recommendations

Why: Clinician-led content; verify the specific video.

Knowledge check

Knowledge check · 0/5

1. The Canadian guideline recommends at least…

Answer B. Mottola et al. (2018).

2. Intensity in pregnancy is best monitored by…

Answer B. Physiological changes.

3. Prenatal exercise reduces risk of…

Answer A. Guideline evidence.

4. Pelvic floor training in pregnancy may…

Answer B. Woodley et al. (2020).

5. If lying on the back causes dizziness, the client should…

Answer B. Supine hypotension.

Short-answer & application questions

  1. Write a weekly prenatal programme.
  2. Explain the talk test to a pregnant client.
  3. Plan PFMT progression.

Key takeaways

  • Aim for at least 150 min/week of moderate activity over at least 3 days.
  • Include aerobic and resistance training; add daily pelvic floor muscle training.
  • Use RPE (about 12–14/20) and the talk test.
  • Prenatal exercise reduces risks of gestational diabetes, pre-eclampsia and depression.

Connected topics

womens health

First trimester: strengthening and stretching

womens health

Second trimester: strengthening and stretching

womens health

Third trimester: strengthening and stretching

References

  1. Mottola MF, Davenport MH, Ruchat SM, et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21):1339–1346. doi:10.1136/bjsports-2018-100056 Guideline check pending
  2. American College of Obstetricians and Gynecologists (2020). Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion No. 804. Obstetrics & Gynecology, 135(4):e178–e188. Guideline check pending
  3. Woodley SJ, Lawrenson P, Boyle R, et al. (2020). Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews, CD007471. Systematic review check pending
  4. Bø K, Artal R, Barakat R, et al. (2016). Exercise and pregnancy in recreational and elite athletes: 2016 evidence summary from the IOC expert group meeting, Lausanne. Part 1 — exercise in women planning pregnancy and those who are pregnant. British Journal of Sports Medicine, 50(10):571–589. Guideline check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.