For most women, regular exercise during pregnancy is a healthy choice for both mother and baby.

In fact, the American College of Obstetricians and Gynecologists (ACOG) now encourages pregnant women to exercise for at least 30 minutes a day.

The Benefits

Why exercise if you’re just going to grow a big tummy anyway? For starters, expectant women who maintain a consistent exercise program gain less weight than their sedentary counterparts and shed their pregnancy weight faster after delivery. They feel better too. According to Dr. Barbara S. Apgar, MD, who runs a family practice in Ann Arbor, Michigan, “In a study tracking exercise throughout pregnancy, women who exercised in the three months before pregnancy felt better during the first trimester than those who did not exercise. Exercise in the first and second trimester was correlated with feeling better in the third trimester.”

In addition to looking good and feeling fine, keeping in shape can equate to nine months of healthy check-ups. Dr. Bennett Spetalnick, MD, Assistant Professor, Department of Obstetrics and Gynecology at Vanderbilt University Medical Center says that prenatal exercise, “generally lessens the risk of pregnancy complications. Less weight gain means less risk of gestational diabetes, hypertension, and pre-eclampsia.”

What’s more, a 1990 study showed that women who exercised during pregnancy had a 30 percent shorter labor and fewer obstetric interventions such as forceps and C-sections. Donna Richman, fitness instructor, YMCA Wellness Coordinator, and mother of four (including a set of twins) speaks from experience, “It’s not called labor for nothing. If you are in good shape, you are prepared to do the work necessary to bring that baby into the world.”

Richman goes on to explain another reason to keep moving, “Fit moms produce fit babies. Studies have shown that babies born to active mothers are sometimes smaller, but their rates of obesity and diabetes later in life decreases.” Dr. Spetalnick agrees that healthier moms create healthier babies. What’s more, babies born to fit mamas are sometimes leaner, which means less chance of an unplanned Cesarean to accommodate a large baby.

Get Moving!

Although expectant moms have been lacing up their sneakers for a few years, many mistakenly believe that their options are limited to swimming and yoga. Not so! Aerobics, running, indoor cycling, moderate weight lifting, hiking, dancing, and pilates are all wonderful options to get your circulation going. Richman says, “Any exercise is beneficial. If a mom was fit before becoming pregnant, she can pretty much keep up her routine with minor modifications.” Less active moms can take up walking and continue their outdoor jaunts once the baby arrives. Swimming is popular because the feeling of weightlessness is a welcome relief to sore backs and joints. And yoga is a prenatal favorite because the stretching feels great and the deep breathing helps reduce stress.


Safety Tips
While most forms of exercise are beneficial to both a mom and baby, common sense says that any sport that puts you at a high risk for injury should be avoided. Hockey, horseback riding, soccer, softball, and scuba diving are off limits. Dr. Spetalnick says, “Anything involving a significant dependence on balance that could result in a fall, such as skiing,” isn’t a good idea.

Even safe sports have their limitations, cautions Richman. “Weight training is OK if you were doing it before, but going lighter as you get further along is a good idea. Crunches are fine until the second trimester; after that, anything flat on your back isn’t recommended,” she says, since lying on your back can restrict blood flow to the uterus and cause lightheadedness. Richman also reminds moms to stay hydrated since dehydration can cause contractions. Dr. Apgar agrees, “Drinking one pint of liquid before exercising and one cup of liquid every 20 minutes during exercise is sufficient.” Both experts say not to wait until you’re thirsty to start drinking, because thirst means you’re already dehydrated, and to steer clear hot tubs, saunas, and steam rooms which cause excessive water loss and dangerous overheating.


Nice For All
Easier labors, healthier babies, and a faster return to your pre-pregnancy jeans are all great reasons to keep moving while you’re making a baby. But feeling great physically and emotionally are benefits that can’t be ignored. So with a little common sense, some tennis shoes, and a jog bra, you can enjoy all the perks that fitness brings, plus that bowl of ice cream later—after your workout!