Expert Advice

Exercise for a Healthy Pregnancy

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by Lisa Druxman, Pre/Postnatal Fitness Authority, Founder of “Fit 4 Mom”

We all know that exercise during pregnancy is good for both mom and baby. But did you know it can be fundamental to a healthy pregnancy?

Most pregnancy discomforts and challenges are lessened or eliminated through a safe exercise program. Many pregnant women still do not meet ACOG‘s (American College of Obstetricians and Gynecologists) exercise recommendation for all pregnant women without medical or obstetric complications.

Just like for the non-pregnant population, ACOG recommends 30 minutes of exercise on most, if not all, days. For a healthy pregnancy, those minutes can be in one session or from an accumulation of smaller sessions that total 30 minutes.

Did you know that exercise can help you prevent pregnancy-associated disease? Recent studies found that women who were the most physically active had the least chance of getting gestational diabetes (GDM). Preventing GDM may decrease the incidence of obesity and diabetes for both mother and baby. That’s a lifelong advantage with huge rewards.

But that’s not all! Exercise often reduces the incidence of a long list of pregnancy discomfort and issues. Pregnant women who exercise can expect a decreased chance of having:

    • Preeclampsia
    • Pregnancy-associated obesity
    • Diabetes
    • Hypertension
    • Cardiovascular disease
    • Varicose veins
    • Deep vein thrombosis
    • Dyspnea (difficult breathing)
    • Low back pain

For baby and you, commit to get fit or stay fit. Consistency is the greatest part of any prenatal exercise program. It’s important to find the right set of exercises that you‘ll maintain throughout your pregnancy.

Listen to your body. Exercise should feel good and not cause pain. Your body changes a lot as you and baby grow throughout these nine months. The exercises that feel good and rejuvenating at four months might not feel the same at six or eight months. They may be OK, but if they begin to hurt you or tire you too much, think about doing a modified version, less reps, or substituting a different exercise altogether.


Pregnancy isn’t a state of sickness. Maximize your healthy pregnancy – get out and exercise!


To learn more about healthy pregnancy and postpartum, download our free Birth Plan eBook now. After three years of research, collaboration with more than 100 childbirth experts and resource centers from Healthy Child Healthy World to the American Association of Neonatal Nurses, the Best Ever Baby Birth Plan Guide is available for a free download.

This new resource for pregnant families is a compilation of top tips and advice from more than 20 nationally-recognized experts in the field including renowned pediatrician, Dr. Alan Greene and the Graceful Birth Center founder, midwife Elizabeth Bachner.  These trusted experts offer thoughtful guidance for whatever type of birthing experience parents want, in whichever setting they choose.

Published: October 10, 2015 | Reviewed by: Kim Walls, Natural Products Expert | Last reviewed: October, 2015

Kim WallsExercise for a Healthy Pregnancy

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