Working out while pregnant can be great for both mother and baby. Exercise has been shown time and time again in various research articles to be beneficial during pregnancy. If you are new to exercise, there is even research to support the benefits of starting exercise during pregnancy.
Let’s first talk about how amazing it is to become pregnant. Did you know there’s only a few days, we’re talking 1-3 days, a month your body is able to conceive! For 50% of couples, they conceive in the first 6 months. For others, it may take much longer. A recent 2020 study found that performing moderate intensity exercise can help decrease the time it takes to conceive (benefit #1 of exercise).
How working out while pregnant can benefit you
So that’s why we should exercise before conception, but why exercise throughout pregnancy?
- Reduces the risk of gestational diabetes
- Reduces the risk of high blood pressure
- Decrease the amount of unnecessary maternal weight gain
- Reduces the risk of postpartum depression
- Potentially decreases the length of labor
Yet, only 38% of pregnant women follow physical activity guidelines. While the recommendation is 150 minutes per week of both aerobic and resistance training. Which is why we recommend working out while pregnant.
Let’s consider 2 scenarios:
Scenario 1: Jane just had her first baby, she hasn’t exercised throughout her pregnancy as she was unsure if it was good for her or not. Now she is discharged from the hospital and has to carry the carseat (15# on average) in one hand and the diaper bag in the other hand. This could easily be more weight than Jane has carried in over 9 months.
Scenario 2: Jane just had her first baby, she has been lifting weights throughout her pregnancy because her healthcare provider encouraged her to start. Now she is discharged from the hospital and has to carry her newborn in a car seat in one hand and the diaper bag in the other hand. EASY, she’s been preparing for this. This weight is only 10% of what she was using at the gym.
What scenario sounds better to you?
By working out during her pregnancy, Jane in scenario 2 also learned safe ways to lift weights. At Kôr Fitness & Performance, we don’t just lift one style of weight. We utilize dumbbells, kettlebells, barbells, bumper plates and sandbags to prepare everyone for the demands of their daily life. As Jane’s baby grows, she will need to — and want to — carry her kid with ease.
Can working out while pregnant cause a miscarriage?
Lastly, let’s clear up one big misconception of exercising during pregnancy. A study in 2019 found no increase in risk of miscarriage for women who are physically active during pregnancy. They found no correlation of miscarriage based on the intensity of the exercise program.