You know exercise is healthy, but for some reason there's a lot of fear surrounding prenatal exercise. While there are some adjustments to make, especially during the final months of pregnancy, exercise is generally a very good thing for both you and your baby. 

Evidence-based research recommends you engage in 30-45* minutes of moderate exercise on at least three, if not all, days of the week (unless you have medical contradictions). By remaining active throughout your pregnancy, you’re likely to

• gain less weight, 

• lower your chances of developing gestational diabetes or preeclampsia, 

• lower your chances of suffering from haemorrhoids and varicose veins,

• lower your chances of suffering from constipation,

• improve the delivery of oxygen and essential nutrients to your tissues and your developing baby, 

• have more energy, feel less stressed and sleep better,

• reduce the likelihood of having a large for gestational age baby, 

• improve the ease with which you give birth, and

• have a faster recovery after birth. 

*Restricting exercise to less than 45 minutes is recommended to prevent low blood sugar.

Exercise strengthens the pelvic floor, improves aerobic capacity and improves your flexibility. Women who exercise right through their pregnancy usually have a shorter, easier labour. Plus, pregnant women who exercise tend to be less likely to require C-sections.

Beyond the physical benefits, exercise has mental and emotional effects as well. Moving your body in ways that feel good help to relive stress, anxiety and depression. Prenatal yoga has specifically been shown to help reduce anxiety, depression, stress, sleep disturbances and lower back pain. 

In general, if you exercise during your pregnancy you’re more likely to return to regular exercise postpartum and have an easier time losing the weight you gained during pregnancy.

Benefits Of Exercise For Your Baby

Good news, your fears around diverting blood flow from the baby, increasing the risk of miscarriage, or causing harm if your heart rate goes up have been shown to be nothing but old wives' tales. Research shows regular exercise in pregnancy improves your baby's brain development, with some studies noting that children of active mums show better oral skills and academic performance later in childhood. 

Additionally, children of mums who exercised in pregnancy have decreased risk of obesity, type 2 diabetes and metabolic syndrome. Evidence continues to grow in support of the notion that exercise during pregnancy is beneficial for fetal health and wellbeing.

Starting An Exercise Program

The ideal exercise program for you will vary based on your individual abilities, preferences and fitness level before pregnancy. If you're not used to exercising, start slowly. Add a 10 minute walk after lunch and gradually increase the duration and intensity of your workouts until you reach 30 minutes of exercise per day.

Listen to your body and choose to move your body in ways that feel good. Exercise is about making your pregnancy easier and healthier. 

Before you start a new exercise regimen, check with your medical provider to rule out any contraindications or situations in which exercise should be avoided. Aim not to overexert yourself — stick to moderate aerobic activity, and let your PT or gym instructor know you're pregnant so they can provide modifications that are safe for you and your baby. And remember to stay well hydrated.

Exercising Throughout Your Pregnancy

During the first 12 weeks of your pregnancy, you may feel less energetic than normal. Hormone levels are high and you may be experiencing nausea. Even if you were a regular exerciser before, you may not feel overly enthusiastic about exercise during the first trimester. This is normal and will pass as your pregnancy progresses. 

During the middle of your pregnancy, once morning sickness begins to subside, you're energy levels are likely to pick up. Gradually build up to a sustained level of activity throughout this period to reap the benefits of regular exercise. Your circulation will improve and the better delivery of nutrients will make you feel more energetic. The endorphins which are produced will give you a general feeling of wellbeing, and you'll sleep more soundly too. 

During the final stages of your pregnancy, as profound changes are occurring and your belly and boobs continue to get bigger, you may need to change the type of exercise you do. Your heart is pumping an increasing volume of blood around your body, so you probably won't be able to run as fast or work out as hard. Also your ligaments are softening, increasing the instability of your joints. This means there's an increased risk of injury during exercise and stretching. Be aware of this, stick to lower-impact exercise, and try not to go much beyond your normal range of movement when stretching.

Throughout your pregnancy, tune in, adjust your choice of exercise based on your changing size and body, and always listen to your body's signals. This should enable you to keep your exercise regimen right up to labour and birth, and the happy arrival of your baby.

N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.