Exercise: The Secret to a Healthy, Happier Pregnancy

If you’re like most of my patients, you’ve probably waited years — perhaps, even decades — to receive the fantastic news: You’re pregnant! The announcement is an exciting one, promising a future filled with thousands of new possibilities.

Fortunately, much of this joy never goes away. Still, dealing with a rapidly changing body is never an easy prospect to deal with, especially if you are expecting your first child. As a working obstetrician since 1996, I’ve seen my fair share of pregnancy cycles and childbirths, and I can tell you that there are some ways to lessen the extent of these challenges. 

So, what’s one of my secrets? Exercise! Continue reading as I uncover all the ways that staying active can benefit your pregnancy. 

1. It Lessens the Risk of Complications During Pregnancy

It’s natural for every expecting parent to fear the worst when it comes to childbirth, which is why it’s so important to take the proper steps to limit the risk of potential complications. As such, this makes exercise all the more important; Research proves that women who incorporated fitness programs into their daily routines while pregnant reduced their risk of needing an unplanned cesarean section and developing gestational diabetes.

That’s not all: The benefits carry over to childbirth itself. A study conducted in Spain revealed that women who exercised at least three times a week remained at a healthy body weight for longer and reduced their risk of having a large baby. So, not only will engaging in a fitness routine mitigate the chances of developing complications for yourself, but it will also do the same for your child. 

2. It Keeps You Happier

As an obstetrician, I recognise that pregnancy is a time dominated by emotions, both good and bad. While we all know the happy, warm feelings that arrive with the announcement of a child, the sad truth is that between 14% and 23% of women experience symptoms of depression while pregnant.

Now here’s the good news: Exercise can keep you from joining this statistic. It’s no secret that moving around often and keeping your heart pumping throughout the day is a recipe for a healthy body, and the benefits for pregnant women are just as extensive. Research shows that pregnant women who exercised regularly enjoyed reduced depressive symptoms thanks to an increase in endorphins. 

3. It Helps You Fight Against Fatigue

In my years practicing obstetrics, I’ve seen my fair share of the dreaded “pregnancy fatigue” impact patients. While the first trimester of your pregnancy can leave you locked in the bedroom, only rising when it’s time to bathe or eat, it’s better to break this vicious cycle before it can become a habit.

In fact, sleeping too much has long been linked to quite a few medical issues, making it something you want to avoid while pregnant. So, even though it might feel like the most challenging thing in the world, you need to get moving again. Something as little as a walk around the neighborhood or a light prenatal yoga class can do wonders for your energy levels, ensuring you don’t stay under the blankets for too long and help you fight back against first-trimester fatigue.

Still, while it’s a great time to maintain some level of activity, don’t be afraid to be kind to yourself. It is very normal to feel excessively tired during the early part of pregnancy (commonly until about 15 weeks), so don’t feel as if you need to ignore your body if it’s calling for a rest. Now, the good news is that most women feel much more energetic in the second trimester.

4. It Reduces Symptoms of Back and Pelvic Pain

Pain or aches in the pelvic and lower back are practically synonymous with the word pregnancy, impacting nearly 50% of pregnant women. Though these symptoms might convince you to stay still rather than moving, it’s essential to do the opposite; some evidence proves that exercise could reduce those aches and pains, making it even easier to complete your daily fitness routine.

If you are experiencing back pain or pelvic pain you should seek advice on what types of exercise may be most appropriate for you.

5. It Improves the Quality of Your Sleep

When about 50% of pregnant women experience insomnia and other sleep disorders, it’s essential to do everything in your power to keep your sleep patterns regular. For years, researchers have associated exercise with improvements in sleep quality, stabilising moods and relaxing the brain. As such, this makes it the perfect tool for remaining well-rested during your pregnancy.