Exercising while pregnant benefits you AND the baby.
We know that movement is medicine, and that’s especially true for expecting mothers. Daily exercise can be a game changer for moms-to-be, but with so much mixed advice out there, it’s hard to know what’s safe, how much exercise is okay, and what benefits you can expect.
Martie Nightingale, certified nurse midwife who also holds certification in menopause lifestyle medicine and prenatal mental health at Intermountain Health, shared what to do and what to avoid when you’re pregnant.
Starting an Exercise Routine
For women who are new to exercise, starting small is key. “If you are not already exercising during pregnancy, I think it’s good to choose something that you enjoy so that you’re motivated to do it,” Martie emphasized. “Then you want to start small, just a little bit every day, and then increasing with intensity and with how much time you’re doing it every day.” Safe options Martie mentioned are walking, stationary biking, and yoga.
Recommended Exercise Duration
The general recommendation for aerobic activity during pregnancy is the same as for adults: “150 minutes a week. Increasing to 300 minutes a week will give even more benefit,” Martie said. This amount of exercise benefits the body and the mind.
Specific Benefits of Exercise
Exercise during pregnancy has several benefits. “It decreases complications, like gestational diabetes and high blood pressure issues. It can decrease the length of labor and the risk of C-section, decreases excess weight gain, and helps with weight loss afterwards,” Martie explained. Additionally, it improves your mood and decreases pain. It also reduces risks of future asthma, allergies, obesity, high blood pressure, and diabetes for the baby.
Safe Exercises for Active Women
If you are already active, continuing with your exercise routine is generally safe. However, it’s important to avoid high-risk activities. “Avoid contact sports, skydiving, scuba diving, mountain biking, skiing, and anything that risks injury,” Martie emphasized. As pregnancy progresses, especially in the last trimester, your balance can be affected, so you want to be careful around that time.
Pelvic Floor Health
Bladder control can be a concern during and after pregnancy. “Kegel exercises are great. There are a lot of online programs that you can do. If a home Kegel exercise program isn’t enough, pelvic floor physical therapy can be a great option,” Martie suggested.
Post-Childbirth Exercise
After childbirth, it’s important to start exercise slowly. “Kegel exercises and core strengthening and stability exercises can be started the week after baby,” Martie said. “Be cautious about any activity that increases bleeding. If it’s increasing bleeding, we should probably be backing off of those activities.”
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