The Benefits of Exercise During Pregnancy

By: Eva Timothy, Extension Assistant Professor and Carlee Whitaker, USU Extension Intern

Pregnancy is a time when women experience a variety of changes to their bodies in nine months. Growing a human being results in many emotional, mental, and especially physical changes. While many of these changes are natural and normal parts of pregnancy, some can cause discomfort and hardship in daily living. These difficulties can be aided by staying physically active throughout pregnancy. Research shows that “regular engagement in moderate-intensity physical activity for at least 20 to 30 minutes a day on most or all days of the week has been recommended during pregnancy and postpartum period”(DiPietro et al., 2019).  Daily exercise may seem like a daunting task for many pregnant women, but with these benefits in mind, let’s look at suggestions for physical activities that can aid the body, mind, and emotions accompanying pregnancy. 

Exercise does not have to be intense or extensive to reap the benefits

Something important to know about staying physically active during pregnancy is that the activity does not have to be intense or extensive, such as running several miles, doing strength training, or cardio. Positive results can be seen from even the simplest of physical activities (Kulshrestha & Joshi, 2023). Let’s look at some together.

Walking

Walking is a great form of exercise that is adaptable to each mother’s physical abilities. Some may feel that they can walk up to a mile or more, while others may feel that they can only walk around the block. Whatever length is walked, the benefits are still available for pregnant women who walk daily. Walking is a great source to prepare the cervix for labor and delivery (Shojaei et al., 2021 ). Studies have also shown that walking regularly can lead to an overall easier labor experience and could lead to a healthy way of stimulating or introducing labor later in the third trimester (Shojaei et al., 2021).

Swimming

Swimming is not only a great form of exercise during pregnancy, but can greatly alleviate the strain on the body from additional weight that is felt from carrying a baby. In congruence with being able to experience the lightness of floating, this can reduce the pressure that causes pelvic pain, back pain, or other uncomfortable aches of pregnancy (Smith & Michel, 2006).

Stretching and Breathing Exercises

Stretching is another efficient way to reduce discomforts of pregnancy, especially lower back pain (Barbier et al., 2023) Along with stretching, breathing exercises are beneficial when it comes to physical health during pregnancy. Research shows that “abdominal breathing forms the foundation of a good workout session” (Kulshrestha & Joshi , 2023). Breathing can also be very beneficial during labor, especially when experiencing contractions. 

Reminder

With these ideas in mind, make sure to talk to your healthcare provider to see what physical activities are recommended for you. Everyone’s body is different and can handle different levels of exercise during pregnancy.

References

Barbier, M., Bretelle, F., Ranque-Garnier, S., Baumstarck, K., Faust, C., & Blanc, J. (2023). Standardized Stretching Postural postures to treat low-back pain in pregnancy: the GEMALODO randomized clinical trial. American Journal of Obstetrics  and Gynecology, 5(10). 

DiPietro, L., Evenson, K. R., & Bloodgood, B. (2019). Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Medicine Science Sports Exercise, 1–22. 

Kulshrestha, A., & Joshi, K. (2023). Wide Vision. One Align. 

Shojaei, B., Loripoor, M., Sheikhfathollahi, M., & Aminzadeh, F. (2021). The effect of walking during late pregnancy on the outcomes of labor and delivery: A randomized clinical trial. Journal of education and health promotion, 10, 277. 

Smith, S. A., & Michel, Y. (2006). A Pilot Study on the Effects of Aquatic Exercises on Discomforts of Pregnancy. Journal of Obstetric, Gynecologic & Neonatal Nursing, 35(3), 315–323.