The Big Benefits of Working Out During Pregnancy

We’ve always believed that pregnancy doesn’t mean putting your life on hold. You don’t need to wrap yourself in bubble wrap for nine months! With the right guidance and approval from your doctor, it is absolutely safe to keep moving while pregnant. In fact, there are so many benefits to staying active during pregnancy – not only for you but also for your baby.

When we launched our pregnancy activewear collection at Active Truth, our goal was simple: to keep mums-to-be moving confidently through each trimester. As Nadia Tucker, co-founder of Active Truth, explains:
"We wanted to provide women with the support they need during this special time, offering them gear that allows for movement, comfort, and style. Exercise has done so much for me personally, and I believe every woman should feel empowered to stay active throughout their pregnancy."

So, before you kick off your sneakers and put your feet up, let’s look at all the ways a solid pregnancy workout plan can do wonders for you and your baby.

The Benefits of Staying Active During Pregnancy

1. Reduces discomfort
   One of the biggest advantages of staying active during pregnancy is relief from those all-too-common aches and pains. Exercise doesn’t just reduce backaches and pelvic discomfort by maintaining muscle strength – it also helps alleviate bloating, constipation, and swelling by keeping your digestive system and fluids flowing.

"Staying active was key for me in managing the physical discomforts that come with pregnancy," says Nadia. "It’s a game-changer when you realise you can still move and feel good, even as your body changes."

2. Boosts mood and energy
   Pregnancy can be an emotional rollercoaster, and exercise is a great way to lift your spirits. Those wonderful endorphins released during a workout help reduce stress, boost energy levels, and make you feel more like yourself. Who doesn’t love that natural mood boost?
3. Improves sleep
   Struggling with sleep during pregnancy? Regular exercise can help you fall asleep more easily, improve the quality of your sleep, and leave you feeling more refreshed in the morning.
4. Prevents excessive weight gain
   Weight gain is a natural part of pregnancy, but regular exercise can help prevent excessive weight gain, which reduces the risk of developing gestational diabetes or high blood pressure..
5. Prepares you for labour
   Keeping fit during pregnancy doesn’t just benefit you now – it prepares your body for the big event. Maintaining muscle tone, strength, and endurance is crucial for labour. As Nadia says:
   "Your body is about to do something incredible, and having confidence in what it’s capable of makes all the difference."
   Women who exercise during pregnancy tend to have shorter labours and fewer complications, resulting in less medical intervention.
6. Reduces pregnancy complications
   Regular exercise can help reduce the risk of serious pregnancy complications like gestational hypertension and pre-eclampsia, keeping both you and your baby safe.
7. Strengthens your body for motherhood
   Being strong and fit is not only beneficial during pregnancy but also after your baby is born. Lifting, holding, and carrying your baby requires strength, and staying active helps prepare your body for these tasks.
8. Manages incontinence
   Maintaining muscle strength, especially in your trunk and lower body, can help prevent or manage urinary incontinence – a common issue during and after pregnancy. And yes, don’t forget your Kegels!
9. Benefits for your baby
   Here’s the kicker: exercise isn’t just good for you – it’s great for your baby, too! Studies have shown that babies born to mothers who exercised during pregnancy may have more “athletic hearts” and develop physical coordination sooner than other babies. These benefits can encourage your child to lead a more active life as they grow.

As Nadia sums it up:
"When we move, we’re not just doing it for ourselves; we’re doing it for our little ones, too. Staying active helps you feel good, manage the changes in your body, and set a great example for your child even before they’re born."

Listen to Your Body

Of course, it’s important to consult your healthcare professional before beginning any new exercise program, especially during pregnancy. Always listen to your body and adjust as needed.

Staying active during pregnancy can be a powerful way to take care of yourself and prepare for the journey ahead. And with the right support, you can move through each trimester feeling strong, empowered, and ready for what’s next.

(Always consult your healthcare professional before starting any exercise program. This information is a guide only and should not replace the advice of your medical practitioner.)

Shop the AT Pregnancy collection