Benefits of Exercising While Pregnant
We’ve all heard it: exercise is good for you. But when you’re pregnant, the idea of exercising may be stressful, or even scary. New questions may pop up: what’s safe for your baby? How should you exercise while taking care of your growing bump? In this article, we’ll break down why exercise is important and give you some tips for exercising while pregnant.
Why exercise matters:
Exercise can help improve joint discomfort, reduce mood swings, and reduce the risk of developing gestational diabetes and pre-eclampsia. It can also help to regulate positive weight gain during pregnancy. The benefits don’t stop there - babies born to women who exercise tend to have better tolerance of stress and less excess fat. There may also be a connection between exercise and shorter labor duration and a decreased chance of needing a C-section. By maintaining a healthy weight, you are also decreasing your baby’s risk for being born as large for gestational age.
Photo: Elena Kloppenburg
What if I wasn’t active before pregnancy?
It’s not too late! Even light exercise during pregnancy can help! Remember to start slow. As an example, you can start by increasing the amount of minutes you walk per day by 5 minutes each week. It does not have to wear you out entirely! It may help to think of it as “movement” throughout the day rather than “exercise.” Because that’s what it’s all about - getting your body moving!
So what should I do?
In short, it’s important to do what feels good for your body. If you haven’t been active in the past, it’s a good idea to talk with your healthcare provider first. Try not to jump straight into intense workouts - this could lead to injury to you or your baby. Start with gentle exercise like walking or light stretching that does not hurt or feel uncomfortable. If you’re looking for something new to try, pilates is a great option that has been proven to reduce pain during pregnancy.
For those who already exercise routinely, it’s important to monitor the intensity of your activity. For example, if you lift weights, you may want to reduce the amount you lift and avoid lifting after week 30 of pregnancy, as lifting heavy weights could increase your chances of preterm delivery.
Bottom line, the right kinds of exercise during your pregnancy, even at low levels, will help promote the health of you and your baby. Listen to your body and have fun with it!
References:
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Reproductive Health and the Workplace. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/topics/repro/physicaldemands.html. Published November 15, 2019. Accessed September 22, 2021.