Exercises For During Pregnancy

According to the American College of Obstetricians and Gynecologists (ACOG), those with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercise before, during, and after pregnancy. It is recommended to participate in light to moderate-intensity exercise for at least 20-30 minutes per day on most or all days of the week, and adjusted as medically indicated.

Physical Benefits

• Strengthens the pelvic floor and core muscles balancing flexibility and strength

• Improves posture and alignment which helps prevent pregnancy-related aches and pains

• It is low impact and emphasizes joint stability. Due to the increase in the hormone, relaxin, the ligaments are more relaxed and unstable during pregnancy, specifically in the pelvis.

• Helps to balance blood pressure, prevent varicose veins, reduce water retention and gestational diabetes

• Prepares the mother for labor and delivery and expedites postpartum recovery

• Helps prevent or manage diastasis recti (separation of the abdominals)

Mental & Emotional Benefits

• Creates greater awareness of the body as it goes through so many changes

• Balances the mind and improves control over thought and emotions

• Improves sleep, mood, energy, and self-esteem

• Releases endorphins which are hormones that help make you feel good, assist with labor, and help prevent postpartum depression

• Teaches the mother how to breathe efficiently, meditate, and relax

• Self-care and a very special time for the mother to dedicate to herself before baby comes