Advertisement

Eight great benefits of pregnancy exercise

You already know that exercise is good for you, but exercising during pregnancy is especially beneficial. Exercise prepares you for labor, boosts your energy, and lifts your mood. Find out more about these and other benefits of exercise during pregnancy.

 

pregnant woman sitting on an exercise ball in athletic clothing, holding a cloth strap
Photo credit: BC Owned

Exercise for pregnant women is such an important part of a healthy pregnancy. The American College of Obstetricians and Gynecologists recommends at least 20 to 30 minutes of moderate-intensity exercise on most or all days of the week (as long as your provider hasn't ruled out exercise or limited your physical activities because of a medical condition or complication).

Here are eight ways exercising during pregnancy benefits you and your baby. Working out when you're pregnant can:

Advertisement | page continues below

Boost your energy

Pregnancy saps your energy, but regular exercise can help you get through your daily tasks or cope with a demanding schedule more easily. That's because exercise strengthens your cardiovascular system, so you don't tire as easily and you have the energy to ride out stressful times. And with strong, toned muscles, you don't need to put in as much effort to engage in any activity, whether it's grocery shopping or sitting through meetings at the office.

Before you hop on the treadmill or into the pool, make sure you read through these tips for safe pregnancy exercise.

Video

Help you sleep better

As your pregnancy progresses, finding a comfortable sleeping position can be a real challenge. But exercise can tire you out enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)

Studies suggest that exercising during pregnancy can lower the risk of developing gestational diabetes and preeclampsia.

(If you've been diagnosed with preeclampsia or gestational hypertension, be sure to talk with your healthcare provider about exercising. Depending on your condition and how far along you are in your pregnancy, she may ask you to limit or avoid physical activity.)

In women who develop gestational diabetes, regular exercise can make an important difference: One major study found that when women with gestational diabetes exercised moderately three times a week, their risk of having a macrosomic (very large) newborn was reduced by 58 percent, which led to a 34 percent lower risk of a cesarean delivery.

Video

Reduce pregnancy discomfort

Regular exercise strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Doing stretches and yoga eases back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.

Advertisement | page continues below

Learn more about these and other exercises recommended throughout pregnancy.

Prepare for childbirth

It makes perfect sense: The better shape you're in, the stronger you'll be come time for labor and delivery. Giving birth can be likened to running a marathon because both require stamina, determination, and focus.

Though it hasn't been well researched, preparing for childbirth with exercise may ease labor and even shorten the time it takes to deliver your baby. A recent small study found that women who participated in a conditioning program three times a week throughout pregnancy progressed through the first stage of labor more quickly than women who weren't in the program.

Reduce stress and lift your spirits

Being pregnant can be stressful and leave you vulnerable to mood swings. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.

It works even better if you invite a friend to join you. Not only are you more likely to stick with your workouts, studies have shown that having the company of supportive friends might be one of the best stress-busters available.

Advertisement | page continues below

If you're still feeling down, talk to your provider about whether you may have prenatal depression and need a referral to see a counselor.

Stay in shape, and practice important breathing techniques for labor and birth, with prenatal yoga. In these videos, we show you how to do the cat stretch and 9 more yoga poses during pregnancy.

Improve your self-image

Watching the scale inch its way up to numbers you've never seen before can be disconcerting. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.

Recover faster after childbirth

When you've maintained your strength and muscle tone through your pregnancy, your body will have an easier time bouncing back after you give birth. You're also less likely to put on excess weight if you exercise during your pregnancy.

Track your pregnancy on our free #1 pregnancy & baby app
phone with BabyCenter app

BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies.

ACE. Undated. Top 10 signs you're overtraining. American Council on Exercise. https://www.acefitness.org/updateable/update_display.aspx?pageID=634Opens a new window [Accessed July 2016]

ACOG. 2015. Committee opinion 650: Physical activity and exercise during pregnancy and the postpartum period. American College of Obstetricians and Gynecologists. http://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-PeriodOpens a new window [Accessed July 2016]

ACSM. Undated. Exercise during pregnancy. American College of Sports Medicine. https://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdfOpens a new window [Accessed July 2016]

APTA. 2012. Women's health across the lifespan. American Physical Therapy Association http://www.moveforwardpt.com/asset.axd?id=a1727744-a5e1-4ed4-8e2c-6c12e6c85049Opens a new window [Accessed July 2016]

Cram C and Clapp J. 2012. Exercising through your pregnancy. 2nd ed. Omaha, NE: Addicus Books.

GLOWM. 2008. Pulmonary disease in pregnancy. The Global Library of Women's Medicine. http://www.glowm.com/section_view/heading/Pulmonary%20Disease%20in%20Pregnancy/item/170Opens a new window [Accessed June 2016]

Martins RF, et al. 2014. Treatment of pregnancy-related lumbar and pelvic girdle pain by the yoga method: A randomized controlled study. Journal of Alternative and Complementary Medicine 20(1):24-31. http://www.ncbi.nlm.nih.gov/pubmed/23506189Opens a new window [Accessed June 2016]

Sanabria-Martinez G, et al. 2015. Effectiveness of physical activity interventions on preventing gestational diabetes mellitus and excessive maternal weight gain: A meta-analysis. BJOG: An International Journal of Obstetrics and Gynaecology 122(9):1167-1174. http://onlinelibrary.wiley.com/doi/10.1111/1471-0528.13429/abstractOpens a new window [Accessed June 2016]

UpToDate. 2016a. Exercise during pregnancy and the postpartum period: Practical recommendations. [Accessed July 2016]

UpToDate. 2016b. Management of hypertension in pregnant and postpartum women. [Accessed July 2016]

Karisa Ding

Karisa Ding is a freelance health writer and editor with expertise in preconception, pregnancy, and parenting content. A mother of two, Ding finds great joy in supporting new and expectant parents by providing information they need for the life-changing journey ahead. Ding lives in San Francisco with her family.

Advertisement