Exercising During Pregnancy

| Pregnancy |

Let’s face it, not everyone enjoys exercising, but we all know how important physical activity is for our bodies and mind, especially during pregnancy. It can improve your overall health and help reduce your risk of developing chronic diseases such as diabetes, cardiovascular disease, and even cancer. Most exercises are safe for pregnant women to perform, but it is important to practice safety and to advise a doctor first. 

Why is exercising during pregnancy important?

Physical activity has been shown to help reduce pregnancy discomfort. You want to strengthen your muscles to help your body cope with the changes that occur during the next 9 months. Exercises such as stretching or yoga can help with easing back pain and other aches and pains associated with carrying a baby. Going on a walk can help improve your circulation which in return, improves the blood flow to your growing baby. Aerobic exercises (such as swimming) canbe beneficial to both you and your baby. It will help you by strengthening your heart, resulting in your heart pumping blood more efficiently to the rest of your body and delivering it to your baby via the placenta.

Some studies have found that the fitness levels of mothers can have an influence on the length of their labor and the level of exhaustion during labor. Along these lines, women who exercise while they are pregnant tend to have faster recoveries and are able to return to their pre pregnancy weight. You may be tired after a workout, but you will have more energy throughout your day if you exercise regularly.

Lifting Weights

When lifting weights when you’re expecting you want to be smart. You will want to aim for more reps rather than increasing your weight. While pregnant you may want to use a machine rather than free weights at the gym. Machines may help limit your range of motion, thus reducing the risk of injury. Just be sure that when you are lifting weights you stretch before and after you are done lifting.


This exercise is low impact on your body and your joints, which can make exercising more enjoyable while your body is growing.

Written by Allegra Gast

Allegra Gast is a registered dietitian and international board certified lactation consultant. She is passionate about empowering moms in their nutrition and breastfeeding journey. She focuses on nutrition through the life cycle, specifically preconception to preschool nutrition, as this is the foundation for one’s health. She is a military spouse, currently stationed in Destin, Florida. Due to the military relocating their family, Allegra offers virtual 1:1 counseling through her private practice – Aloha Nutrition, which she started when stationed in Hawaii. She loves food, babies, traveling, and teaching people how to feel and live better.