13 Surprising Benefits of Exercising During Pregnancy (for mom and baby)
You may have landed here because you’re expecting - CONGRATS!
You’ve stated that want to have a healthy pregnancy… but hold uppp. You’re probably wondering: Is exercising good for you right now? What’s right or wrong to do? What’s too much?
I’m here to tell you that, yes, there are some things to consider when you’re looking to exercise during pregnancy but overall the benefits far outweigh any risks (minimal if you’re smart!).
While we won’t get into ALL the what’s, how’s, do’s, and don’ts in this post… here's the truth. There are numerous benefits to both you AND your growing human that can be gained from exercising during your pregnancy. But I’ll let you decide what’s best.
Let’s dig into all this goodness!
As I stated earlier, there are SO MANY benefits to both mama and baby if you decide prenatal exercise (aka pregnancy fitness) is right for you.
Before we begin you always, always, want to get clearance from your provider before starting. Clear up any risk factors and/or warning signs with them so you’re clear up front.
Alright, now we’re ready to roll!
Benefits of pregnancy exercise for Mom
Let’s first talk about YOU. You’re creating a human life - that’s pretty amazing, right? I believe it’s a privilege and also a responsibility to take care of this body that’s working so hard to create life.
Here’s why exercising during pregnancy is one of the best choices you can make for YOU:
Minimize excess weight gain
You’re going to gain weight during pregnancy, that’s a fact. Gaining it at a healthy rate is important not only for your ability to “bounce back” postpartum, but to enable your joints and body to carry the weight effectively. Nobody likes the aches and pains that come with pregnancy, and exercise can help to offset them!
Blood sugar control
Exercise helps maintain your blood sugar so you and your baby have a steady energy supply throughout the day, and less risk for coming down with gestational diabetes. Double win.
Blood pressure control
Exercise can help control that blood pressure so you’re at a lower risk of developing preeclampsia which can be dangerous.
Reduce swelling and varicose veins
Exercise during pregnancy will also help to keep your blood circulating so you can fend off swelling/fluid retention and annoying varicose veins that come from sitting still (though some just can’t be avoided).
Improves sleep, mood, & energy
An obvious one, but worth a mention! Exercise helps you sleep better, keep a positive mood, and keep your energy high (which may seem like an impossible feat in the first few months!).
Facilitates easier labor
You wouldn’t run a marathon without training, right? You also shouldn’t go into labor and birth unprepared. Strengthening and prepping your body for the work ahead is a huge reason to exercise now.
Faster postpartum recovery
The stronger you are in the prenatal phase, the quicker your body and muscle memory will bounce back postpartum. As most women have a minimum 6-8 week recovery time postpartum no matter what, exercising consistently before giving birth will help you feel better and recover much faster.
Benefits of pregnancy exercise for baby
Alright, let’s talk about the little one. Can they reap similar benefits to you, mama? Many expecting mothers fear that their baby is just going to get shaken up in there as a result of them exercising (I’ll be honest, I was once a believe of this).
As long as what you’re doing isn’t extreme, or extremely new for that matter, I can tell you that your baby will thank you later.
Improves placental function
Your placenta is your baby’s lifeline. The better it functions, the better environment they have to grow and thrive!
Reduced risk of premature labor
While premature labor is not always controllable, exercise during pregnancy has been linked to reduce the risk of it and carry you to full-term.
Higher APGAR scores
The APGAR test is done on newborns right after birth to assess various aspects of their health. Mothers who exercise tend to have baby’s with higher APGAR scores.
Improved cardio health
When you get your heart rate up, baby does too! Your little one’s cardiovascular system will be stronger because of it.
Reduced risk of overweight/obesity in childhood
Yep, you exercising NOW can lead to benefits for baby into childhood. Amazing, right?
Intelligence and Memory
Last but certainly not least, intelligence and memory can be higher in babies whose mom’s exercise when they’re pregnant.
Photo by Marcel Fagin on Unsplash
Summary
To wrap this all up with a pretty bow, there are endless reasons why exercising during pregnancy are helpful to both mom and baby. By implementing prenatal workouts during pregnancy, you’re truly supporting the next generation while making pregnancy a healthier and more enjoyable experience for YOU.
Now, if you’ve been told by your doctor that you’re a higher risk pregnancy and need to limit exercise, please listen to that advice and don’t feel bad or guilty about it. Do what is within your limits and that’s just enough!
I know this post simply scratched the surface on pregnancy and exercise. Rest assured, there are plenty more to come!
Comment below - What other questions would you like answered about pregnancy and exercise?
Hey there! I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of prenatal fitness and help women prepare and strengthen their body for pregnancy, delivery, and recovery. You and your baby deserve to have a vibrant, healthy pregnancy!
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