Gone are the days when obstetricians advised pregnant women to slow down and take it easy. Doctors now say exercise during pregnancy can reduce the risk of gestational diabetes, preeclampsia, or high blood pressure during pregnancy, lower depression rates, improve mood and better prepare the body for recovery after delivery.

“We encourage pregnant patients to continue to exercise as they did before they became pregnant,” says Dr. Andrea Richmond-Mart, obstetrician/gynecologist at Tidelands Health OB/GYN. “Exercise is a key element of staying healthy, and most pregnant women can exercise safely, at the activity level to which their body is accustomed.”

Studies confirm that maternal exercise is safe and reduces complications in pregnancy and childbirth. There’s a growing body of research that shows maternal physical activity has protective effects against fetal macrosomia, or a larger-than-average-size baby, obesity and other cardiometabolic disorders in childhood, according to the National Institutes of Health. 

While more research is needed over time in humans, animal studies consistently confirm these effects. Some studies suggest maternal physical activity during pregnancy can even have a positive effect on a child’s neurological health, language development, memory and cognitive function.

Suppose a patient who is pregnant is a runner, a cyclist or even a triathlete. In that case, Dr. Richmond-Mart says they should be able to continue their vigorous exercise during pregnancy, under the direction of their physician. Other safe exercises:

• Yoga, excluding hot yoga
• Pilates
• Biking
• Walking
• Running
• Swimming

“We do see women who don’t work out regularly express a desire to get healthier once they learn they are pregnant,” Dr. Richmond-Mart says. “For them, we recommend the same daily activity levels as for non-pregnant people.”

• Set a goal of 150 minutes of moderate exercise per week, such as 30 minutes of brisk walking five days a week.
• Work your way up to your goal. Even one or two days of exercise a week is better than no activity.
• Monitor your heart rate. You should be able to hold a conversation without gasping for breath while exercising.
• Modify exercises after 25 weeks, e.g., avoid lying on your back for long periods, consider the safety of jumping exercises as your ability to balance changes.

“The bottom line is what’s good for the mom is good for the baby,” Dr. Richmond-Mart says. “I tell my patients to focus on what they can do, rather than what they can’t. Positive attitude, good nutrition and staying emotionally and physically healthy will set them up for the best outcome for them and for their baby.”