Why Exercising While Pregnant is One of the Best Things You Can Do for You (and Baby!)

Let’s face it—pregnancy is kind of a superpower. Your body is growing a whole new human, your hormones are throwing a dance party, and your emotions are riding a roller coaster. But guess what? One of the best ways to feel stronger, calmer, and more in control during this amazing journey is… exercise! Yep, moving your body while pregnant isn’t just allowed—it’s actually highly recommended. And no, you don’t have to run marathons or do handstands in yoga class to get the benefits. (Unless you want to, of course.

First things first: Is it safe?

Absolutely! As long as you have a healthy pregnancy and your healthcare provider gives you the green light, exercising is not only safe but super beneficial. In fact, the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant people to get at least 150 minutes of moderate-intensity exercise per week. That’s just 30 minutes, five days a week. Totally doable, right?

The perks of prenatal movement

So what exactly does working out during pregnancy do for you? So much. For starters, it can:

• Boost your mood: Say goodbye (or at least "see you later") to those hormone-fueled mood swings. Exercise releases feel-good endorphins that help you stay emotionally balanced.

• Reduce aches and pains: A strong body supports your changing posture and growing belly, which means fewer backaches, less pelvic pain, and better sleep.

• Support a smoother delivery: Staying active can build endurance and strength, two things you’ll definitelyappreciate when it's time to push.

• Prevent excess weight gain: While weight gain is totally normal and necessary during pregnancy, exercise helps you stay within a healthy range that supports both you and baby.

• Lower risk of complications: Regular physical activity can reduce the risk of gestational diabetes, preeclampsia, and even postpartum depression.

  
  

Let’s talk about the best ways to move

You don’t need a fancy gym membership or intense workout routine. In fact, some of the best prenatal exercises are simple and gentle. Think:

• Walking: A brisk stroll around the block does wonders.

• Prenatal yoga or Pilates: Great for flexibility, breathwork, and relaxation.

• Swimming: A low-impact full-body workout that feels amazing on tired joints.

• Strength training: Light resistance can help you maintain muscle and support your changing body.

  
  

The key is to listen to your body, stay hydrated, avoid overheating, and modify as needed. And remember: if something feels off, stop and check in with your healthcare provider.

You’re building a strong foundation—for two!

Staying active while pregnant is about more than just "bouncing back" after birth. It’s about feeling empowered, energized, and connected to your body during one of the most transformative times of your life. So throw on those stretchy pants, grab your water bottle, and move in a way that makes you feel good. Your future self—and your baby—will thank you for it.

You’re not just growing a baby—you’re growing stronger, too. 💪👶✨