Pregnancy & Exercise

The journey of pregnancy is filled with questions and uncertainties, and one area where conflicting information often arises is in the realm of exercise. What's best for you and your growing baby? How can you ensure a safe and healthy experience? This blog is here to help you sort through the information and understand the benefits that exercise can bring to your pregnancy. 

The Benefits of Exercising While Pregnant

Exercise during pregnancy is not just about staying active; it's a powerful tool to enhance your well-being. Here's a closer look at the benefits:

1. Reduced Risk of C-Section Delivery:

Recent studies, like Cooper's research in 2022, show that regular exercise can decrease the risk of a C-section by 12% or more. It's all about preparing your body for the journey ahead.

2. Improvements in Mental Health:

Exercising during pregnancy can lead to a happier, more balanced state of mind. It reduces the risk of postpartum depression and improves your overall mental health.

3. Alleviation of Back Pain and Urinary Incontinence:

Say goodbye to back pain and bladder troubles. Exercise strengthens your core and back muscles, offering relief from common pregnancy discomforts.

4. Reduced Risk of Gestational Diabetes:

Exercising lowers your chances of developing gestational diabetes and other metabolic complications, ensuring a healthier pregnancy for you and your baby.

5. Healthier Baby Size:

Studies suggest that exercise in pregnancy can decrease the risk of giving birth to both small and large for gestational age babies. It helps maintain balanced growth for your little one.

6. Lower Risk of Preterm Birth:

Exercise during pregnancy has been linked to a lower risk of preterm birth. A full-term pregnancy and healthier birth weight await you. Did you know the placenta is a cardiovascular organ? That means that exercise can improve the intrauterine environment for your growing baby, therefore reducing the risk of preterm birth.

Conflicting Information Can Make It Confusing

Not all expectant mothers exercise, and this is often due to a variety of reasons. Contradictory messaging and fear, especially regarding the health and safety of the baby, can deter many from staying active during pregnancy. Inconsistent messaging from healthcare providers is one of the main challenges pregnant individuals face. However, it's important to recognize that exercising while pregnant can reduce fatigue, depression, and back pain, making the pregnancy journey more enjoyable and manageable. 

Exercise during pregnancy isn't exclusive to a particular group. Even normal-weight women can benefit significantly, with a 15% reduced risk of preterm birth and fewer small or large for gestational age babies. A 2022 study even observed a decrease in childhood obesity in kids whose mothers exercised during pregnancy, showcasing the transgenerational benefits of staying active.

To explain further why exercise is important during pregnancy, but also the importance of discussing it with your doctor, here are some statistics: of all pregnant women only 5% may actually be at risk when exercising during pregnancy, 90% of women fall in the middle and could greatly benefit from exercising during pregnancy, while there is another 5% who can be classified as 'elite athletes' who are at risk due to overexercising while pregnant.

Early intervention is key, as it offers the most significant benefits. The World Health Organization recommends at least 150 minutes of exercise per week, distributed over a minimum of three days. However, there are some precautions to take. Avoid activities like scuba diving and contact sports, as well as excessive endurance training, to maintain safety.

When you exercise during pregnancy, you open the door to a healthier, happier journey. It's not about pushing yourself to the limits but about listening to your body and embracing the advantages. From reducing the risk of a C-section to experiencing less postpartum depression, exercise can be a trusty companion on your pregnancy path. As with any health decision during pregnancy, consult with your healthcare professional to ensure the choices you make are right for your unique journey.