Have a fantastic week by adding in some activity! It boosts mood, eases stress, and helps with sleep.

There are two kinds of physical activity, and it's best we do both:

• Aerobic activity (also known as cardio)
• Strength training

How much strength training is recommended?

• At least 2 days a week.

How much aerobic activity is recommended? 

• 30 minutes, 5 days a week at a moderate-intensity level.
• Even 5 minutes at a time can benefit your body! Find ways to gradually add it into your day. Each week, most people need around 150 minutes.

What is strength training?
An activity that gets your muscles working harder than normal. Strength training helps us maintain and build muscles. Having more muscle mass helps with:

• preventing injuries
• maintaining weight 

Here are some ideas!

• Yoga
• Weight lifting
• Lifting your baby
• Sit-ups
• Push-ups
• Planks
• Water aerobics
• Using resistance bands

As you gradually become more active - take it slow. Stop if you feel pain. Some physical activity is better than none. So, do what works best for you!

Ask your health care provider when it’s safe to begin physical activity again if:

• you’ve had a cesarean birth.
• you haven’t had your postpartum checkup yet.

Ever heard of core strength?

Your core is made up of all the muscles that support your torso. That includes the muscles around your stomach, back, and pelvis. You can imagine it's been through a lot, after growing a baby! Build a stronger core with simple exercises like planks or leg lifts.

Tip

Use the Move Your Way Interactive Tool to build your physical activity plan! This tool can focus on pregnant and postpartum activities.
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