5 Proven Benefits of Exercise During Pregnancy

Going to the gym, or even performing a few daily exercises, maybe the last thing on your mind when you’re pregnant. But did you know that exercising during pregnancy is not only good for you but also for your baby?

Studies have proven that even light exercises, or simply taking a walk for a few minutes every day, can help pregnant women during labor, provide faster recovery, improve sleep, and improve mood. Pregnancy exercises can also benefit your baby and ensure that they’re in good health when they’re born. This is in addition to many other benefits that exercise provides in terms of a mother-to-be’s overall health.

Here are 5 benefits of exercising during pregnancy:

1.    Decreases Back Pain

Carrying your baby around in your belly all day puts a lot of stress and strain on the lower half of your body, enough to cause muscle and joint pain. It’s particularly common for pregnant women to struggle with lower back and pelvis pain during their entire pregnancy. Exercising has been proven to reduce these kinds of muscle aches and help you relax more during pregnancy.

2.   Decreases Constipation

It’s no wonder that being active and moving around can help make your bowels active. Try getting a daily 10-minute walk and test the results for yourself. However, it’s recommended to engage in light exercises or a walk for at least 20 minutes per session to get your bowels moving and reduce any constipation. Walking and jogging provide the best results when it comes to problems with digestion.

3.   Improves Quality of Sleep

It’s normal for pregnant women to have trouble sleeping. Women who engaged in physical activities and exercises during their pregnancy have reported different results, though. Exercising helped them get better sleep at night and contributed to how rested and refreshed they felt when they woke up. It’s not a good idea to work out or exercise near your bedtime, though. You might end up energizing yourself even more and raising your heart rate, which will give you more trouble sleeping.

4.  Healthy Weight Gain

Exercising three times a week during pregnancy has been proven to safely shed weight and help pregnant women stay lean and fit before and after delivery. While gaining weight during pregnancy is normal, exercising will help you gain less weight during this period.  

5.   Increased Strength and Endurance for Childbirth

It’s no secret that exercising increases your body strength and endurance, making you less prone to complications from pregnancy and childbirth. Studies show that women who exercised during their pregnancy were able to experience healthier labor compared to those who didn’t. They were also reported to recover from childbirth faster than other women and regain their health and energy swiftly.


Pregnancy may be one of the toughest challenges you can go through as a woman, but there are things to make it easier. The best thing you can do for yourself and for your baby is to take care of your body and stay healthy.


Exercising is the best solution to reduce muscle pain, improve sleep, reduce weight, and increase body strength. Try and aim to exercise at least 3 times a week.

**Disclaimer- Make sure you are approved by your physician before beginning any exercise program while pregnant as some may have high risk pregnancies **