Jumpstart Your Pregnancy Fitness Journey: Safe Workouts for a Healthier Pregnancy

Aug 5

Pregnancy can bring about concerns regarding weight gain, food cravings, muscle and joint pain, and decreased mobility. You might feel too fatigued, bloated, or swollen to think about working out. However, incorporating a daily physical routine can lead to significant physical and emotional benefits.

Is it Safe to Start a Fitness Training Program While Pregnant?

The answer is a resounding YES! Exercise during pregnancy is not only safe but highly recommended. With clearance from your physician and a safe training program designed by a specialized prenatal fitness trainer, you can enjoy a healthier and more comfortable pregnancy.

The American College of Obstetricians and Gynecologists (ACOG) advises that pregnant women engage in aerobic and strength conditioning for at least 30 minutes on most days of the week. Your exact workout plan will depend on your fitness level before pregnancy and your current stage of pregnancy.

What Workouts Can I Do While Pregnant?

Prenatal Training

Prenatal training involves a consistent, safe, and progressive exercise program throughout your pregnancy. This helps keep you in shape and prepares your body for labor and delivery.

What are the Benefits of Exercising During Pregnancy?

While Pregnant

Minimize weight gain
Prevent common discomforts such as low back pain and SI joint pain
Avoid pelvic floor dysfunction, diastasis recti, urinary incontinence, and constipation
Promote better sleep and increase energy levels (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Improve posture, self-esteem, and body image (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Reduce stress, anxiety, insomnia, and depression (ACSM, 2014; Goodwin, Astbury, & McKeeken, 2000)
Decrease nausea, morning sickness, leg cramps, swelling, and varicose veins

During Labor

Faster and easier labor (Clapp, 1998)
Lower chances of needing a C-section or other interventions

After Delivery

Quick recovery and better handling of the physical demands of motherhood with less pain or injury (Clapp, 2002)
Lower risk of postpartum depression
Improved sleep quality

What are the Benefits for the Baby?

Enhanced cardiorespiratory system, leading to higher cardio fitness levels extending into childhood (Clapp & Little, 1995)
Lower fat and weight levels as children (Moyer, Reoyo, & May 2016)
Higher scores on intelligence, memory tests, and oral language tests compared to children of non-exercising mothers (Reynolds, 2013)