Running the Race: Benefits of Exercise During Pregnancy

Pregnancy is a remarkable and transformative period in a woman's life, marked by SO MANY physical and emotional changes. One aspect that is increasingly recognized as beneficial for both the expectant mother and her baby is regular exercise. Think of it like this, if you were going to run a marathon, it is CRUCIAL that you train and prepare your body for it. Birth is very much the same. Exercise can greatly improve birth outcomes and help you "train" so that you are able to have the stamina needed to keep up with the physical demands of labor. In this blog post, we'll explore the various benefits of exercise during pregnancy, supported by evidence from reputable sources.

1. Physical Well-being: Maintaining a regular exercise routine during pregnancy can contribute to improved physical health for both the mother and the baby. According to the American College of Obstetricians and Gynecologists (ACOG), exercise helps reduce the risk of gestational diabetes, preeclampsia, and excessive weight gain during pregnancy. It can also enhance cardiovascular health, promoting better blood circulation to avoid swelling in the ankles.

2. Gestational Diabetes Prevention: A study published in the British Journal of Sports Medicine suggests that engaging in moderate-intensity exercise can significantly reduce the risk of developing gestational diabetes.

3. Mood Enhancement: Pregnancy often comes with hormonal changes that may lead to mood swings and increased stress. Regular exercise has been linked to mood enhancement and stress reduction. The Mayo Clinic suggests that physical activity stimulates the production of endorphins, the "feel-good" hormones, promoting a more positive emotional state.

4. Labor and Delivery Benefits: A review published in the American Journal of Obstetrics & Gynecology suggests that women who engage in regular aerobic exercise during pregnancy may experience shorter labors and a reduced likelihood of requiring medical interventions during childbirth. Exercise helps build endurance and strength, potentially making the birthing process more manageable.

5. Improved Sleep Quality: Many pregnant women experience difficulty sleeping, especially in the later stages of pregnancy. The National Sleep Foundation recommends exercise as a way to promote better sleep quality, with the caveat of avoiding vigorous activity close to bedtime. Improved sleep contributes to overall well-being during pregnancy.

6. Postpartum Recovery: Staying active during pregnancy can contribute to a smoother postpartum recovery. The Journal of Obstetric, Gynecologic & Neonatal Nursing reports that women who engage in regular exercise during pregnancy may experience faster recovery times, reduced postpartum depression symptoms, and better overall physical and mental health post-delivery.

While pregnancy is a unique and individual experience, evidence suggests that maintaining a moderate and safe exercise routine can offer numerous benefits. Embracing a healthy and active lifestyle during this transformative period can lead to improved physical and emotional well-being, making the journey to motherhood even more empowering.

Bibliography

1. American College of Obstetricians and Gynecologists (ACOG). (2015). Physical Activity and Exercise During Pregnancy and the Postpartum Period. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period ↩

2. Tobias, D. K., Zhang, C., van Dam, R. M., Bowers, K., & Hu, F. B. (2011). Physical activity before and during pregnancy and risk of gestational diabetes mellitus: a meta-analysis. https://bjsm.bmj.com/content/45/4/290 ↩

3. Mayo Clinic. (2021). Pregnancy week by week. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/exercise-during-pregnancy/faq-20058359 ↩

4. Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., & Jaramillo Garcia, A. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. https://www.ajog.org/article/S0002-9378(17)30802-4/fulltext ↩

5. National Sleep Foundation. (2021). Sleep During Pregnancy. https://www.sleepfoundation.org/pregnancy ↩

6. Melzer, K., Schutz, Y., & Boulvain, M. (2010). Physical activity and pregnancy: cardiovascular adaptations, recommendations and pregnancy outcomes. https://pubmed.ncbi.nlm.nih.gov/20449367/ ↩