Many of my pregnant students have a fear of exercise. And no wonder.
The American College of Obstetricians and Gynecologists (ACOG) only pronounced exercise as safe during pregnancy in 2002.
Before that? Generations of women were encouraged to hold off on working out while pregnant. Even moving too much. Mostly “try and rest dear.”
Not only is exercise during pregnancy now considered safe – it’s actually considered to be highly beneficial to mama and baby.
Benefits of Exercise During Pregnancy for Mom
- Reduced aches and pains: Studies show that regular exercise during pregnancy can help alleviate common discomforts like lower back pain, hip pain, and joint stiffness. Strengthening the muscles, particularly the core and pelvic floor, provides better support for the growing baby and helps improve posture, reducing the strain on the body.
- Decreased anxiety and stress: Exercise during pregnancy releases endorphins and other feel-good chemicals that can reduce anxiety and stress levels. Women who stay physically active report feeling more relaxed and in control during pregnancy, which also helps in improving overall mental health and coping mechanisms.
- Lower risk of postpartum depression: Engaging in physical activity during pregnancy has been linked to a decreased risk of developing postpartum depression. Regular exercise helps balance hormones and increases serotonin production, which plays a crucial role in regulating mood. This effect can extend into the postpartum period, helping new mothers manage the emotional and psychological challenges after childbirth.
Plus of course, all the usual benefits – cardiovascular health, better sleep, weight management, and improved mood.
Benefits of Exercise During Pregnancy for Baby
Healthier birth weight: Regular moderate exercise can help reduce the risk of both low and excessive birth weight, contributing to a healthier range for newborns.
Improved brain development: Research suggests that babies of mothers who exercise during pregnancy may experience enhanced brain development, with potential improvements in memory and learning abilities. Increased oxygen flow and nutrient circulation from the mother’s activity can benefit the baby’s brain function.
Lower risk of certain complications: Exercise can reduce the risk of preeclampsia and gestational diabetes, both of which can have negative effects on the baby’s health, such as premature birth or complications during delivery.
Better stress regulation: Babies of mothers who exercise during pregnancy may develop a better ability to regulate stress. Some studies show that these babies have healthier heart rates and a more stable response to stress both in utero and after birth.
Potential for higher cardiovascular fitness: Babies born to mothers who exercise regularly might have a lower heart rate, indicating a healthier cardiovascular system. These benefits may extend into early life, promoting overall health and fitness.
Reduced likelihood of childhood obesity: Babies born to mothers who exercise during pregnancy are less likely to become overweight or develop metabolic issues as children. This is likely due to the healthy metabolic programming that occurs in the womb.
How Much Exercise is Right for Pregnancy?
The right type and amount of exercise can help us feel healthy throughout our pregnancy, prepare our bodies and mind for labor and delivery, and support a quicker postpartum recovery.
Keep in mind, the key term in all of this is right – as in right for you and your baby. A mom-to-be who is highly active before pregnancy may be able maintain that level of activity, albeit with some modifications toward the end of her second trimester.
A pregnant mama who hasn’t exercised in a while, but wants to get back into it would benefit from walking, swimming and – of course – prenatal yoga!
Honor where you’re at and do baby steps. If you’re walking, start with 2 miles a day in your first trimester, go to 3-4 in the 2nd, and try and get up to 5 in the 3rd.
Sound crazy? OK, do 1 and work up to 3. Do what feels do-able for you. Just get your body moving.
Labor is a little like a marathon, and we need to train for it.
Which Types of Exercise are Safe?
Just 5-15 minutes a day of prenatal yoga is actually more effective than a full hour and a half class each week. That’s because each day, we are aligning with our highest potential – physically, emotionally, and spiritually, and never getting too far from our strong center.
Practice alignment-based prenatal yoga like Ma Yoga means every pose is an opportunity to find the integrity, strength, and space in our changing body – relieving discomforts, building strength and preparing for labor with breath and relaxation practices.
Aside from prenatal yoga and walking, what are some other types of exercise that are pregnancy-friendly? Swimming is highly recommended because it’s an excellent source of cardio, but without any of the impact of running.
As your baby continues to grow, the feeling of weightlessness you experience in the pool is wonderful! Other forms of exercise that are excellent for moms-to-be are aerobics, dancing, weight training and Tai Chi.
Even if you’re a fitness fiend, pregnancy isn’t the time to be trying out new types of exercise, particularly those that can lead to falls (such as horseback riding or snowboarding). However, if you had been participating in a more strenuous style of exercise at least six months prior to getting pregnant, you most likely can keep it up during the earlier parts of your pregnancy.
Of course, always check with your healthcare provider about changing your exercise routine – especially when you’re pregnant!
Things to Keep in Mind
As with anything in pregnancy, the most important thing is to listen to your body and your baby. If something feels wrong or painful when exercising, stop; even if it’s something you’ve done a thousand times before! If the issue persists, contact your healthcare provider.
Be sure to drink enough water, take breaks and go easy on yourself. You’re growing another life inside of you! If you only have 5-15 minutes a day, use it to practice alignment-based yoga. It’s a great use of short amounts of time.
So, if you love exercise and feel inspired by all means, just do it. And if you DON’T love exercise, now’s a great time to find something you love. You and your baby deserve all the gifts you’ll receive from exercising during pregnancy!
