3 Reasons Why You Should Stay Physically Active While Pregnant + Helpful Tips

Once people know about your pregnancy, you begin to receive a ton of advice about what you should and should not do while pregnant.

If you are anything like me, you are hearing from everyone about the many changes that will happen to your body, along with the major lifestyle changes that you need to make in order to stay safe and healthy for you and your baby. One piece of advice that is given to pregnant women is that you should be careful with physical tasks; especially during your second and third trimesters.

Many women are told to rest as much as possible in order to stay safe, however this thinking of sitting on the couch with your feet up throughout your pregnancy isn’t always necessary. In fact, ongoing research discourages this idea of always resting during pregnancy, unless it is recommended due to health reasons and medical complications.

According to The American College of Obstetricians and Gynecologists, exercise during pregnancy is encouraged as it can have positive impacts on pregnancy, labor and delivery.

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1. It can help ease your physical symptoms

During pregnancy, your body goes through so many changes. For example, a common symptom associated with pregnancy, is swollen feet and ankles. Research has shown that staying active can help reduce the swelling. This is just one example of the many benefits of staying active while pregnant.

Exercise can also help:

• Prevent excessive weight gain

• Improve your posture

• Prevent and decrease pelvic and back pain

• Make your postpartum recovery easier

2. It can help you feel better emotionally

In addition to the many physical changes you will endure, you may undergo mental and psychological changes including:

• Changes to your self-esteem

• Changes in your body image

• Decreased mood

• Heightened stress

• Depression

• Anxiety

Staying active during this time can help you address and manage these physical, mental and psychological changes.

3. It can make childbirth easier

Labor and delivery is an active and dynamic process that challenges you mentally and physically. You want to prepare your mind and body for this major event. Many studies have shown that physical activity during pregnancy can have many positive impacts, including:

• Greater energy levels

• Increased ability to tolerate physiological and psychological stresses

• Fewer physical complaints

• Decreased health complications, including the most common health complication during pregnancy, gestational diabetes

• Shorter and less complicated labor

• Lower c-section rate

• Shorter length of labor

• Prevent excess weight gain

• Increase sleep level

• Prevention of depressive period during postpartum recovery

WAYS TO REMAIN ACTIVE DURING PREGNANCY

Remaining active looks different for everyone. If you were active prior to pregnancy, it is typically ok to continue your exercise program with caution and proper modifications. If you were sedentary prior to getting pregnant, it is typically ok to complete physical activities (walking is a great activity to begin your exercise journey).

Safe ways to stay active during pregnancy:

• Walking

• Stationary bike

• Swimming

• Prenatal yoga and pilates

• Light weight training

• Squats

• Pelvic tilts

THINGS TO CONSIDER WHEN EXERCISING

Due to the changes your body undergoes during pregnancy, you have to pay special attention to how you perform activities. Remember, you want to stay safe while engaged in physical activity during your pregnancy. Also, ensure that you check with your healthcare professional prior to starting any physical activity while pregnant and listen to your body!

There are special precautions you can take to make sure you are safe; generally, consider these precautions:

• Wear loose fitting clothing that wicks away sweat so you don’t become overheated

• Be sure to eat a balanced meal prior to physical activity

• Be careful of the environment; ensure it is not too hot

• Stay hydrated by drinking adequate water

• Complete physical activities that do not overly challenge your balance

Now I’m not telling you that rest isn’t important, however you want to make sure you are engaged in some form of physical activity to help you have a healthier pregnancy, labor and delivery. Try to get at least 30 minutes of physical activity for 3-5 days/week. Whether it be a walk around your neighborhood or a full on workout. Just keep moving!

Download this FREE guide and learn more tips on how to safely engage in exercise during pregnancy.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.