Note: Aubrey Moon is a certified Pre/Post-Natal Corrective Exercise Specialist through Fit For Birth and while she shares this information willingly, you should always consult with your health care provider before participating in any physical activity.
So you just found out you’re pregnant and are unsure if you should continue working out. You’ve Googled too many questions to find yourself even more confused than when you started. While all pregnancies are different in many ways, more often than not, the benefits of exercising {during a low-risk pregnant} outweigh the risks; Even Fit Pregnancy says so!
Think of childbirth as a marathon. You wouldn’t decide to run 26.2 miles without the proper training, right? The same goes for giving birth. Did you know the first-time mom can be in labor anywhere from three to 21 hours {or more!}. Low-impact exercise can go a long way in terms of revving up your stamina and endurance throughout the 10 months your body prepares for the “race.” Take a look at the benefits below broken up by the recipient and/or timing.
Prenatal Benefits
- Less weight gain*: Moms who exercised throughout their pregnancy gained an average 7 pounds less and 3% less fat when compared to those moms that did not exercise during the same time frame
- Reduced likelihood of gestational diabetes and preeclampsia (by 43%)*
- Reduced pregnancy-related complications and better ability to deal with any pregnancy-related stress or trauma
- Increased energy: Physical exercise can increase the capacity to secrete adrenaline, providing better energy production to the body’s cells
- Reduced aches, pains, and injury: Common pregnancy-related aches and pains such as lower back pain, SI Joint Dysfunction, Pelvic Girdle Pain, etc.
- Building and maintaining strength: Including physically, mentally and emotionally
- Increased mind/body connection
- Stress relief
Labor & Delivery and Post Natal Benefits
- Reduced complications or need for intervention (by 50%)*: Complications such as bleeding, intrauterine growth restriction, gestational hypertension, infections, gestational diabetes, low amniotic fluid. Needs for intervention such as artificial rupture of membranes, forceps or vacuum used during delivery, or cesarean delivery
- Increased physical & mental strength and stamina (by 75%)*
- Decreased need for pain relief (by 35%)*: Specifically administration of an epidural
- Less time spent in labor (by 33%)*: Babies of the women that exercised during pregnancy were also born five days earlier than those where women didn’t exercise
- Fewer issues with core and pelvic floor (by 55%)*
- Quicker recovery time
Fetal Benefits
- Increased nutrient & waste exchange and better than average placental growth & function (up to 15% better)*: Because more oxygen-rich blood is flowing through your body, the baby is reaping the same benefits
- Better able to deal with the stress of labor & transition to life outside the womb*: Because the baby is already used to doing more with less, they’re in better condition at the start of labor and tolerate the stresses of labor better. They’re also able to transition to life outside the uterus easier and tend to be alert and easy to care for.
- Healthier birth weights and body composition*: These babies are less likely to be born with macrosomia, or a birth weight of more than 8 pounds, 13 ounces regardless of his or her gestational age.
- Babies to fit mothers have better mental and physical performance*: Think better APGAR tests, along with standardized intelligence tests.
*According to research performed by Professor and Exercise Physiologist Dr. James F. Clapp
Exercising during pregnancy has so many benefits for not only the mom-to-be but also the growing fetus. It’s important to listen to your body’s needs and the opinions of your health care provider when considering prenatal exercise. What is your favorite way to stay active throughout pregnancy?
Still interested in learning more about prenatal fitness benefits? Check out this video from CBS Miami that features Fit For Birth founder, James Goodlatte.
