Oh, BABY! How lifting weights and working out can improve the health of mom and baby

Motivation to exercise during pregnancy may be tough to come across, but with the help of recent research, you might just find the encouragement you need to get moving.   Whereas exercise was once frowned upon for expecting moms, clinical studies have now uncovered a plethora of sweat-induced advantages for both mom and baby.  Follow along as we unveil 8 powerful benefits of exercising during pregnancy.

Better preparation for labor and delivery

Okay moms, if someone told you that there was a way to potentially ease and shorten your labor would you do it?  Absolutely!  Studies have shown that pregnant women who performed regular exercise tended to be better prepared for labor and delivery and had babies who showed reduced fetal distress during delivery.

Delivering a baby in and of itself is a physical feat, so training your body to prepare for the event is similar to any athlete training for an event or competition.  Through the performance of flexibility drills, strength training and aerobic exercise you can enter labor with stronger muscles, enhanced endurance and better confidence to get the job done.

Promotes healthy weight gain 

Weight gain during pregnancy is not only expected but required for fetal development. Contrary to some misconceptions, however, it is not a time to lounge around and eat a bunch of empty calories.  Weight gain will vary from woman to woman and pregnancy to pregnancy but should be performed with nutrient-dense foods and in line with caloric recommendations set forth by OB-GYN experts.   

Besides striving for a well-balanced diet, exercise can also help promote healthy weight gain.  According to one study, women who exercised 2-3 hours per week throughout their pregnancy showed a 40% reduced chance of excess weight gain compared to inactive moms.  Cherish the miracle your body is creating and get your body back sooner and safer with regular movement.

Boosts mood and overall mental health

While physically and hormonally our bodies are going through significant changes, prioritizing mental wellness is key.  With mood-boosting and energy-provoking effects, exercise can help you feel better both physically and mentally.   Research suggests that women who exercise during pregnancy tend to have better energy levels and improved self-esteem and may even show a reduced risk of postpartum depression. 

Improves quality of sleep

We all know that newborn babies = no sleep so isn’t it cruel that so many women struggle with sleep during pregnancy?  This should be the time to hoard those z’s, not the opposite. Luckily, similar to non-pregnant individuals, exercise has been shown to enhance the quality of sleep in women during pregnancy.  Get moving and get your shut-eye while you can!

Reduces musculoskeletal pain

According to Johns Hopkins, more than half of all women experience back pain during pregnancy.  As ligaments loosen and the baby grows, increased pressure is placed on the structures of your spine, leaving many in long-term discomfort.  To combat those low back blues, tailored resistance training can improve the strength in muscles of your back, core and hips enhancing overall stability, control and posture during pregnancy.  

Improves fetal brain development and heart health

Besides benefiting mom, exercise can also give baby some major boosts.  Numerous studies have pointed to advanced neurodevelopment and enhanced brain activity in babies born to exercising mothers.  Additional research has shown that babies of exercising mothers may have stronger, more healthy hearts.  You have the potential to enhance both your own and your baby’s fitness simply by making movement a priority.  

May reduce gestational conditions 

Gestational hypertension is a condition of high blood pressure that affects approximately 6% of all pregnant women.  It leads to an increased risk of poor fetal blood flow, nutrient delivery and resulting low birth weight.  Research has suggested that exercise helps combat this condition along with other concerning complications including gestational diabetes.  

Reduces constipation, bloating and swelling

If all else fails, exercise during pregnancy can keep you comfortable by reducing constipation, bloating and excess swelling.  Promoting blood flow throughout the body, exercise can positively impact gastrointestinal functioning and reduce stagnant swelling in the legs and feet. 

Bottom line, regular exercise can have a number of positive effects on both mom and baby during pregnancy.  Ideally, women are recommended to get at least 150 minutes of moderate-intensity activity per week but remember that any movement is better than no movement.

Although the benefits are pretty convincing, it is imperative that you consult your healthcare provider before beginning an exercise routine during pregnancy.  Don’t be afraid to start out slow and listen to your body.  Use this time to build your mental and physical strength for the challenges that are sure to come ahead.

If you’re interested in learning more about training for pregnancy or would like to set up a consultation, click the link here!