Clinical Notice:Always seek clearance from your obstetrician or midwife prior to beginning or adapting an exercise program during pregnancy or early postpartum.
1. ACOG Exercise Guidelines during Pregnancy
- Aim for 150 minutes per week of moderate-intensity exercise.
- Aim for a moderate intensity you can talk through, ACOG recommends the “talk test.” A heart-rate estimate (roughly 60–80% of 220 − age) is only a rough guide.
- Key Benefits: May help ease lower back and pelvic pain and support bladder function. Per ACOG, staying active is also associated with lower risks of gestational diabetes and hypertension for many people; individual results vary.
2. Postpartum Rehabilitation (2-6 Weeks Post-Birth)
Purposeful, low-impact exercise can often resume gradually in the weeks following birth, once you have been cleared by your provider (timing varies with your delivery type). Early movements focus on deep core pressure management, pelvic floor reactivation, and breathing coordination. Returning to physical activity improves postpartum recovery, supports pelvic wall alignment, and improves psychological well-being.
3. Clinical Kinesiology Services
Customized Exercise Prescription
Tailored fitness plans to safely maintain muscle tone, pelvic floor coordination, and general conditioning throughout pregnancy and postpartum recovery.
Targeted Exercise Therapy & Core Support
Address pregnancy back pain, neck strain from nursing, and safely rebuild core muscles (diastasis recti care) through kinesiologist-supervised in-home sessions.