Benefits of exercise during pregnancy: why staying active is key

Ivory Lira, RDN - Registered Dietitian Nutritionist

Pregnancy brings a ton of physical and emotional changes, and many expectant parents wonder how much activity is safe. The good news? For most healthy pregnancies, staying active is not only safe but highly encouraged! Knowing the benefits of exercise during pregnancy can help you feel more empowered about keeping fit and active while taking care of yourself and your growing baby.

Key Takeaways

Most healthy pregnancies can handle regular physical activity. It is terrific for both mom and baby when okayed by a healthcare provider.
Staying active may lower your risk of gestational diabetes, excessive pregnancy weight gain, and gestational hypertension, plus it can make you feel more comfortable and help with overall fitness.
Exercising boosts mental well-being. It can help symptoms of anxiety and prenatal depression, improving overall quality of life.
Aim for at least 150 minutes of moderate-intensity activity each week. Think walking, swimming, prenatal yoga, or strength training, whatever you enjoy and feels right for your pregnancy stage.

Why exercise is a big deal during pregnancy

Your body works hard while you're pregnant. As your baby grows, your heart pumps more blood, your joints loosen up, and your center of gravity shifts. Regular physical activity helps your body get used to these changes and lifts your overall well-being.

Current guidelines from the American College of Obstetricians and Gynecologists (ACOG) recommend that most pregnant individuals aim for at least 150 minutes of moderate-intensity aerobic activity each week, spread out over several days.

Physical benefits of exercise during pregnancy

One of the greatest benefits of exercise during pregnancy is simply feeling physically better! Exercise won't fix every pregnancy symptom or side effect, but it can help manage plenty of common discomforts.

Regular physical activity may help:

Ease back pain and pelvic discomfort
Improve posture and balance
Decrease swelling in your legs and feet
Boost circulation and blood flow
Reduce constipation
Give you more energy
Promote better sleep

Plus, strengthening the muscles that support your growing body makes everyday activities like standing, walking, and climbing stairs feel a lot easier.

Keeping your pregnancy healthy through exercise

The benefits of exercise during pregnancy may also lower your chances of facing pregnancy-related complications. Research shows that regular physical activity can help reduce the risk of:

Gestational diabetes
Excessive pregnancy weight gain
High blood pressure problems
Preeclampsia (in some people)
Cesarean birth (in certain cases)

Keeping fit during pregnancy not only pumps up your heart health but also helps preserve muscle strength as your body changes in so many ways.

Mental health benefits of exercise

Pregnancy can be an emotional rollercoaster. Exercise is a powerful way to support your mental well-being.

According to studies, the many benefits of exercise during pregnancy include:

Improved mood
Reduced stress levels
More feelings of happiness
Relaxation

Even a daily 20- to 30-minute walk can make a big difference!

Easing labor and recovery

While every birth experience is unique, staying active throughout pregnancy may help your body get ready for labor more than you think!

Pregnancy exercises can build muscular endurance, cardiovascular fitness, and stamina, all of which can be super valuable during labor and delivery. Individuals who keep moving during pregnancy often enjoy:

Better physical endurance
Faster postpartum recovery
Earlier return to daily activities
Improved pelvic floor function when paired with the right exercises

After your doctor gives the go-ahead postpartum, continuing activity and workouts can also support your long-term health and fitness journey!

Safe exercise during pregnancy

If you're enjoying a healthy pregnancy, there are plenty of safe ways to stay active, such as:

Walking
Swimming or water workouts
Stationary cycling
Prenatal yoga
Low-impact aerobic exercises
Strength and resistance training with a few tweaks

If you exercised regularly before you got pregnant, check in with your healthcare provider to see if you can keep doing your favorite workouts and activities. If you are new to working out, that's great too! Just start off slow and ramp it up.

Always drink plenty of water, avoid overheating, and listen to your body’s signals.

When to take a break

Even though the benefits of exercise during pregnancy are awesome, there are some medical conditions where you might need to hold back.

Chat with your healthcare provider before beginning or continuing an exercise program if you have:

Certain heart or lung conditions
Placenta previa after 26 weeks
Severe anemia
Preeclampsia
Preterm labor risk
Cervical insufficiency
Complications with multiple pregnancies

You should definitely stop exercising and get medical help if you notice:

Vaginal bleeding
Regular painful contractions
Leakage of amniotic fluid
Chest pain
Severe shortness of breath
Dizziness or fainting
Calf pain or swelling
Decreased fetal movement after viability

The benefits of exercise during pregnancy extend far beyond just keeping fit. It can help you feel more comfortable, lower the risk of complications, boost your mental health, and help you prepare for labor and recovery. For most healthy pregnancies, being active is one of the best things you can do for you and your baby.

If you're expecting or planning to become pregnant, talk with your healthcare provider about what kinds and how much exercise are best for your situation. With the right guidance, working out or getting active can be a safe and rewarding part of a healthy pregnancy!

Frequently Asked Questions

Is it safe to exercise during pregnancy?

For most people with healthy pregnancies, yes! The American College of Obstetricians and Gynecologists (ACOG) is all about regular physical activity during pregnancy unless your healthcare provider says otherwise due to certain conditions. Always talk with your provider before kicking off a new exercise routine.

What are the best types of exercise during pregnancy?

Low-impact pregnancy workouts such as walking, swimming, stationary cycling, prenatal yoga, and modified strength training are all excellent choices. The best exercise is one that you enjoy, can do safely, and can stick with throughout your pregnancy.

How much exercise should I get while pregnant?

Most pregnant people should aim for at least 150 minutes of moderate-intensity aerobic exercise each week, spaced out over several days. If you're just starting out, ease into it and gradually build up your activity level.

When should I stop exercising and contact my healthcare provider?

Stop exercising immediately and get medical help right away if you experience vaginal bleeding, amniotic fluid leakage, regular painful contractions, chest pain, severe shortness of breath, dizziness or fainting, calf pain or swelling, or a decrease in fetal movement after experiencing considerable movement in the past. These signs need immediate attention.

Reviewed by Joanna Kriehn, MS, RDN, CDCES