The Importance of Physical Activity in Pregnancy

In our current day and age, there seems to be a stigma associated with the safety of physical activity during pregnancy. One study executed by Dr. Hague (clinical professor of obstetrics and gynecology at University of Kansas School of Medicine) found out of the 90 women in her study, most of the women ceased physical activity after becoming pregnant. She found after the women became pregnant, less than 27% of them stayed physically active during their pregnancy. Among the women, the safety concerns of exercise were their main reason for stopping exercise. The concerns from the women in this study are shared with other pregnant women in our day today. We’ve all heard the typical saying, “you’re going to hurt the baby” when it comes to exercising during pregnancy. However, staying physically active within your means has proven to have multiple benefits for the mother during and after pregnancy.

According to the American College of Obstetricians and Gynecologists (ACOG), it is recommended at least 150 minutes of moderate intensity aerobic activity per week. Moderate intensity exercise can be broken up easily into 30-minute workouts 5 times a week, or whatever regimen suits the mother-to-be best. Different exercises that have been found to be safe and beneficial during pregnancy are walking, weight training, water aerobics, and stationary cycling. Yoga and Pilates are also exercises that can still be done during pregnancy, but it’s important to take the modifications during the different poses. Experienced runners and weight lifting trainers are encouraged to stay active and maintain their activities with the approval of their physician.

Some of the possible benefits of maintaining regular exercise during pregnancy is lowered risk of gestational diabetes, shortened labor and recovery time after delivery, and reduced risk of a C-section. Other benefits experienced are improved sleep and energy levels, reduced back pain, and it’s been documented to reduce the risk of postpartum depression.

The most important takeaway from being physically active during your pregnancy is doing it safely! It’s essential to consult with your physician before beginning any new activity, if you’re new to exercising, or have questions on how to have a healthy pregnancy that best suits you and your conditions. Every person is different, and every pregnancy is different; but nonetheless, moderate exercise during the course of a pregnancy is not just safe, but has long-term benefits for the mother’s physical and mental health.

References:

Exercise during pregnancy. ACOG. (n.d.). Retrieved August 4, 2022, from https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

Mayo Foundation for Medical Education and Research. (2021, March 12). Pregnancy and exercise: Baby, let's move. Mayo Clinic. Retrieved August 4, 2022, from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896

Mota, P., & Bø, K. (2021). ACOG committee opinion no. 804: Physical activity and exercise during pregnancy and the postpartum period. Obstetrics & Gynecology, 137(2), 376–376. https://doi.org/10.1097/aog.0000000000004267

Doheny, K. (2012, May 10). Many pregnant women fear exercising. WebMD. Retrieved August 4, 2022, from https://www.webmd.com/baby/news/20120510/many-pregnant-women-fear-exercise