Benefits of Staying Active While Pregnant and Debunking Common Myths

If you are wondering whether you can still work out while pregnant, the answer is yes—in most cases, staying active during pregnancy is both safe and beneficial. Exercise during pregnancy is not about pushing your limits or achieving peak fitness. Instead, it supports your body, nurtures your baby, and helps you feel strong throughout the different stages of pregnancy. As your body changes, your exercise needs will change too. From gentle prenatal yoga to daily walks and modified strength training, staying active can improve your physical and mental well-being during pregnancy and after birth.

Why Staying Active During Pregnancy Matters

Exercise during pregnancy offers many benefits for both mother and baby. It helps maintain a healthy weight, improves circulation, reduces pregnancy discomforts, and boosts mood. Regular movement can also prepare your body for labor and speed up postpartum recovery.

Some specific benefits include:

• Improved cardiovascular health

Moderate exercise strengthens your heart and lungs, which supports the increased demands of pregnancy.

• Reduced risk of gestational diabetes and preeclampsia

Staying active helps regulate blood sugar and blood pressure, lowering the chance of these complications.

• Better sleep quality

Physical activity can ease insomnia and promote deeper, more restful sleep.

• Reduced back pain and swelling

Exercise strengthens muscles and improves circulation, which can relieve common pregnancy discomforts.

• Enhanced mood and reduced anxiety

Movement releases endorphins, helping to manage stress and improve mental health.

Common Myths About Exercising While Pregnant

Many expectant mothers worry that exercise might cause harm, such as preterm birth, low birth weight, or miscarriage. These concerns are understandable but often not supported by research. Here’s what studies show about these common myths:

Myth: Exercise Causes Preterm Birth

Moderate exercise does not trigger preterm labor. In fact, staying active may protect against complications like gestational diabetes and preeclampsia, which increase the risk of early delivery. Research indicates that women who exercise regularly during uncomplicated pregnancies tend to have full-term births.

Myth: Exercise Leads to Low Birth Weight

Exercise improves placental function, creating a healthier environment for fetal growth. Studies have found no increase in low birth weight among healthy pregnant women who maintain moderate physical activity. This means your baby is just as likely to be born at a healthy weight.

Myth: Exercise Increases Risk of Miscarriage

Miscarriage risk is more closely linked to health conditions such as diabetes, high blood pressure, and obesity. Regular exercise helps manage these conditions and does not increase miscarriage risk when done safely. Current evidence supports moderate exercise as safe throughout pregnancy.

What Counts as Safe Exercise During Pregnancy?

The key is moderate, safe exercise tailored to your pregnancy and health status. Before starting or continuing any workout routine, consult your healthcare provider, especially if you have any pregnancy complications.

Here are some safe exercise options:

• Walking

A low-impact way to stay active and improve cardiovascular health.

• Prenatal yoga

Helps with flexibility, breathing, and relaxation.

• Swimming

Supports your body weight and reduces joint strain.

• Modified strength training

Focus on light weights and avoid heavy lifting or exercises that strain your abdomen.

• Pelvic floor exercises

Strengthen muscles important for labor and recovery.

Avoid activities with a high risk of falling, contact sports, or exercises that involve lying flat on your back after the first trimester.

Tips for Exercising Safely While Pregnant

• Listen to your body

Stop if you feel pain, dizziness, shortness of breath, or contractions.

• Stay hydrated

Drink plenty of water before, during, and after exercise.

• Avoid overheating

Exercise in a cool environment and wear breathable clothing.

• Warm up and cool down

Prepare your muscles and gradually return your heart rate to normal.

• Modify as needed

Adjust intensity and duration based on how you feel and your trimester.

How to Start If You Were Not Active Before Pregnancy

If you did not exercise regularly before pregnancy, start slowly. Begin with short walks or gentle stretching and gradually increase activity as you feel comfortable. The goal is to build consistency, not intensity.

Joining a prenatal fitness class or working with a trainer experienced in pregnancy can provide guidance and motivation.

Staying Active After Birth

Exercise does not stop after delivery. Staying active postpartum supports healing, improves mood, and helps regain strength. Start with gentle movements and pelvic floor exercises, then gradually increase activity as your body recovers. In terms of how often to exercise, try to get moving on at least 3 days of the week for about 20–30 minutes at a time. Health guidelines recommend aiming for 150 minutes per week of moderate-intensity exercise (for example, 30 minutes on most days). If you’re new to exercise, start slow – even 10 minutes of gentle movement has benefits. You can gradually build up to longer or more frequent sessions as you feel comfortable. The goal is consistency and listening to your body, not pushing yourself too hard. Find things that are fun and fit your routine - things that are fun are motivating. Listen to your body, find what makes you feel good, and what works best for you. By staying active in a way that works for you, you’re doing something wonderful for yourself and your baby.

References

Watkins VY, O'Donnell CM, Perez M, et al. The impact of physical activity during pregnancy on labor and delivery. Am J Obstet Gynecol. 2021;225(4):437.e1-437.e8. doi:10.1016/j.ajog.2021.05.036 Link

Ribeiro MM, Andrade A, Nunes I. Physical exercise in pregnancy: benefits, risks and prescription. J Perinat Med. 2021;50(1):4-17. Published 2021 Sep 6. doi:10.1515/jpm-2021-0315 Link