Pregnancy marks a period of significant change in women’s lives. Suddenly so many questions arise about how to have the safest and healthiest pregnancy possible. In the midst of all the things women are advised to avoid during pregnancy, one of the biggest questions that comes up is:
“Is exercise safe for my baby?”
The research surrounding exercise during pregnancy still leaves lots of room for improvement, but significant advancements have been made in our knowledge on what is safe for women during pregnancy – particularly since the 1950s, when medical advice to restrict exercise all together was vague and unfounded1, 2.
In this blog I am going to share with you how exercise is not only safe for your baby, but highly beneficial. Of course, there are specific complications that would warrant certain restrictions on the type and/or duration of exercise, and I plan on diving into this in other blog posts. For pregnant women with no contraindications to exercise, this is the up-to-date information surrounding the benefits of exercise for baby during pregnancy. Get ready to feel empowered!!
First and foremost, it is important to know that regular exercise DOES NOT increase the risk for low birth weight, stillbirth, miscarriage, or premature birth3. Studies have shown that regular physical activity may improve nutrient transport by the placenta and support energy metabolism, nervous system regulation, immune function, and neurodevelopment in the fetus2, 4. Safe forms of exercise should not be feared during pregnancy as improved capability to deal with the “stress” of exercise may help baby be more resilient throughout pregnancy and labor. (And remember, baby deals with maternal stress in everyday life outside of physical activity, too!)
So, what are the general recommendations surrounding exercise during pregnancy? ACOG guidelines state that pregnant women should get “at least 150 minutes of moderate-intensity activity every week5.” Although moderate-intensity exercise is a bit of a vague description, one rule of thumb to follow is the talk test. During exercise you should be able to speak short sentences before getting winded. If you are only able to get one or two words out, you probably need to pull back.
All in all, exercise is SAFE and GOOD for your baby. I will say this again for those who need to hear it: Exercise will not cause a miscarriage, stillbirth, or premature birth. Your baby will benefit significantly from you continuing (or starting) a regular exercise routine throughout your pregnancy. Stay tuned for the amazing benefits moms receive when they exercise during pregnancy!
References
- Kehler, A. K. & Heinrich, K. M. (2015). A selective review of prenatal exercise guidelines since the 1950s until present: Written for women, health care professionals, and female athletes. Women and Birth, 28(4), 93-98. https://doi.org/10.1016/j.wombi.2015.07.004
- Adamo, K. B., Goudreau, A. D., Corson, A. E., MacDonald, M. L., O’Rourke, N. O., & Tzaneva, V. (2024). Physically active pregnancies: Insights from the placenta. Psychological Reports, 12(11), Article e16104. https://doi.org/10.14814/phy2.16104
- Dellpiana, G. (2024). Sweating it out: Exercise in pregnancy. Contemporary OB/GYN, 69(2), 8-11. https://research-ebsco-com.ezproxy.lib.ou.edu/c/cdpn2g/viewer/pdf/w56abpj4ej?route=details
- Kusuyama, J., Alves-Wagner, A. B., Conlin, R. H., Makarewicz, N. S., Albertson, B. G., Prince, N. B., Kobayashi, S., Kozuka, C., Moller, M., Bjerre, M., Fuglsang, J., Miele, E., Middelbeek, R. J. W., Xiudong, Y., Xia, Y., Garneau, L., Bhattacharjee, J., Aguer, C., Patti, M. E., … Goodyear, L. J. Placental superoxide dismutase 3 mediates benefits of maternal exercise on offspring health. Cell Metabolism, 33(5), 939-956. https://doi.org/10.1016/j.cmet.2021.03.004
- The American College of Obstetricians and Gynecologists. (March, 2022). Exercise During Pregnancy: Frequently Asked Questions. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
