Why pregnant mums should exercise

Benefits of exercise and general physical activity have been widely researched and documented and evidence-based guidelines regularly revised (RCOG in UK as summarised in picture below; ACOG in US). Long gone are the days when a pregnant mum is advised to keep her heart rate below 140bpm when exercising, sit on a Swiss ball for a whole class or the idea that exercise will harm the pregnancy and/or baby. Although rest and relaxation have a place, particularly towards the end of pregnancy and listening to your body is certainly the best motto to follow, the pregnant body has an amazing ability to positively adapt to physical demands too. If the HOW to exercise is key to maximising benefits and avoiding injuries and is best done under professional guidance of someone qualified to teach prenatal exercise, the WHY exercise is the reason most pregnant mums are now strongly encouraged to exercise and remain physically active to support the wellbeing of both mum and baby*

Benefits of Prenatal Exercise for Mum

Studies have shown women who exercise at a mild to moderate intensity for 30 minutes three or more times a week with at least 2 of those being muscle strengthening sessions will more likely experience some or all the following positive effects:

  • Reduced risk of complications during pregnancy and the postpartum period

  • Less physical discomfort (reduced chance of constipation, hemorrhoids, bloating, swelling, leg cramps)

  • Less back pain -especially when strengthening the core box (diaphragm/abdominal wall/Pelvic floor/Back) and incorporating functional strength movement such as deadlifting, squatting, lunging etc

  • Improved self-image, mood and posture

  • Reduced risk of depressive symptoms

  • Increased energy

  • Better sleep

  • Better muscle tone, strength and endurance

  • Improved overall fitness and stronger heart and blood vessels

  • Less overall body fat so promotes healthy weight gain during pregnancy and dismisses problems/discomforts linked with high body fat/excess weight

  • Reduced risk of gestational diabetes

  • Reduced risk of pregnancy-induced hypertension (high blood pressure)

  • Less likelihood of preterm birth

  • Increased likelihood of vaginal birth

  • Less time in the pushing phase of delivery – Study shows regular exercise during pregnancy shortens labor by 50 minutes [1]

  • Lower incidence of cesarean section birth

  • Fewer obstetric interventions (vacuum extraction, forceps)- better posture and regular activity both contribute to more chance of optimal position of baby


Benefits of Prenatal Exercise for Baby

  • Tend to be leaner (lower body fat, not smaller meaning decreased risk of developing diseases linked with higher body fat such as diabetes) [2]

  • Are better self-soothers (less cranky and less likely to have colic)

  • Have higher general intelligence scores and better oral language skills all the way to age 5 [2]

  • Improved Placenta Function-Exercise takes blood and nutrients away from the baby for the time of exercise, but the baby gets more blood and nutrients during times of rest, resulting in overall increased blood and nutrients to the babies of women who exercise

*Please note that partial or complete rest is necessary with some pregnancy conditions/complications with exercise being limited or even having to be discontinued

[1]Barakat R, Franco E, Perales M, López C, Mottola MF. Exercise during pregnancy is associated with a shorter duration of labor. A randomized clinical trial. Eur J Obstet Gynecol Reprod Biol. 2018 May;224:33-40. doi: 10.1016/j.ejogrb.2018.03.009. Epub 2018 Mar 6. PMID: 29529475

2. Clapp, James F. and Catherine Cram. Exercising Through Your Pregnancy. 2nd ed. Omaha, Neb., Addicus Books, 2012