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What if I told you that staying active during pregnancy could highlight the many benefits of exercise during pregnancy, making your nine months more enjoyable and setting you up for a smoother recovery postpartum?
During my pregnancies, exercise made me feel stronger, more comfortable, and better equipped to handle the changes my body was going through. I believe staying active was one of the reasons I was able to move well until the end and recover (with effort!) after birth.
By the end of this post, you’ll feel inspired and empowered to prioritize a safe, effective exercise routine during pregnancy, fully understanding the benefits of exercise during pregnancy to support your health, improve labor outcomes, and set yourself up for postpartum success.
Your body undergoes incredible changes to support the growth and development of your baby. These adaptations are fascinating and purposeful, and exercise can amplify their benefits.
During pregnancy, your cardiovascular system improves in efficiency to deliver oxygen and nutrients to both you and your baby.
Natural changes include:
How exercise enhances this:
Research also shows that improved cardiovascular fitness may reduce the risk of a C-section by increasing oxygen levels in the umbilical artery blood, which supports their resilience to labor-related stress.
Pregnancy is the only time in your life when your lungs become more efficient at gas exchange—helping your body better take in oxygen and release carbon dioxide.
Natural changes include:
How exercise helps:
Pregnancy adds at least 20 pounds to your body due to your baby, placenta, extra blood, and retained fluids. This results in a 5% natural increase in lean muscle mass.
How exercise supports these changes:
During pregnancy, the hormone relaxin loosens your muscles, joints, and ligaments to prepare your body for childbirth.
How exercise helps:
As your baby grows, your belly extends forward, shifting your center of gravity. This affects your balance and how you move.
Exercise can:
Staying active during pregnancy is linked to a lower risk of common complications.
Benefits include:
Regular aerobic and resistance training several times a week helps manage weight gain, improves blood sugar control, and reduces blood pressure—all critical for a healthier pregnancy.
Exercise during pregnancy doesn’t just benefit you throughout your pregnancy—it can also positively impact your labor and delivery experience.
Research shows that prenatal fitness can:
Regular exercise during pregnancy sets you up for a smoother recovery and improved mental health postpartum.
Benefits include:
For most low-risk pregnancies, exercise is safe and offers countless benefits. However, certain conditions require extra precautions. To ensure the safety of both you and your baby, discuss your individual health circumstances with your health care provider.
Avoid exercise if you have:
Proceed with caution and careful medical supervision if you have:
In general, exercising throughout pregnancy is safe, but maintaining open communication with your provider is important. Always consult your healthcare provider before starting or continuing an exercise routine during pregnancy.
Even if you’re new to exercise, pregnancy is a great time to start!
Tips for safe prenatal workouts:
You’ve learned how exercise can improve your health, reduce pregnancy complications, and set you up for success during labor and postpartum recovery. Staying active is one of the best ways to care for yourself and your growing baby.
Ready to stay strong and confident throughout your pregnancy? Join my email list for expert tips, workout ideas, and personalized advice for every stage of your journey.
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