Moving for Two: The Benefits of Exercise During Pregnancy
Moving for Two: The Benefits of Exercise During Pregnancy
Pregnancy is a time of tremendous change - physically, emotionally, and mentally. While rest is important, research shows that staying active during pregnancy can provide powerful benefits for both mother and baby.
One way to support wellness during pregnancy is through safe, consistent movement. Exercise is not about perfection or “bouncing back”, it’s about protecting your health, reducing stress, and preparing your body for birth. When approached in a safe and supportive way, exercise can be a tool of empowerment.
Why Exercise Matters During Pregnancy
The American College of Obstetricians and Gynecologists (ACOG) recommends that most pregnant people aim for at least 150 minutes of moderate-intensity exercise per week. This doesn’t have to mean hitting the gym every day. Simple, consistent movement adds up.
Why Exercise Matters for Black Maternal Health
Research shows that regular movement during pregnancy can:
Lower blood pressure and reduce the risk of pregnancy-related hypertension
Improve blood sugar control, decreasing the chance of gestational diabetes which are conditions that disproportionately affect Black women
Ease stress and anxiety, which is important given the impact of chronic racial stress on pregnancy outcomes
Build stamina and strength, helping with labor, delivery, and postpartum recovery
Support better sleep and mood, making day-to-day life more manageable
Safe and Effective Pregnancy Exercises
Not every exercise is safe during pregnancy, but there are many great options that strengthen the body while keeping you and your baby safe:
Walking: A simple, low-impact way to stay active throughout pregnancy.
Swimming: The buoyancy of water eases pressure on joints and can feel especially comfortable as pregnancy progresses.
Prenatal yoga: Improves flexibility, posture, and relaxation while preparing the body for labor.
Stationary cycling or low-impact aerobics: Helps maintain cardiovascular fitness without added strain.
Strength training (with light weights or body weight): Builds muscle endurance needed for carrying your baby and preparing for delivery.
Safety First: Tips to Keep in Mind
Always consult with your healthcare provider before starting or continuing an exercise routine during pregnancy.
Avoid contact sports, activities with a high risk of falling, or lying flat on your back for long periods after the first trimester.
Stay hydrated, wear supportive shoes, and listen to your body. If you feel dizzy, overheated, or short of breath, pause and rest.
*Remember: The goal isn’t to “push through” but to move in ways that feel supportive and energizing.*
Exercise during pregnancy isn’t about weight or performance, it’s about health, strength, and preparing for the beautiful journey of birth and parenthood. Even small amounts of movement, like a 10-minute walk or gentle stretching, can make a big difference. By staying active, you’re not only supporting your own well-being but also laying a foundation for your baby’s health.