Physical Activity and Exercise During Pregnancy and Postpartum: Move Your Way

As a proud mom of six children, I have experienced the good and bad in pregnancy and postpartum. From things to know about giving birth and breastfeeding tips and advice, I have shared my “expertise” here once or twice. Physical activity and exercise during pregnancy and postpartum has always been so helpful to maintain a healthy lifestyle and give me energy to thrive day to day.

One of the best things I have done for myself is to keep active during my pregnancies and beyond. I have managed to take off excess baby weight and more importantly, keep up with the kids. You don’t have to be spends hours a day in the gym to maintain an active lifestyle. Here are some of my favorite tips for exercise during pregnancy and postpartum.

This post is sponsored by the U.S. Department of Health & Human Services; however, all opinions are my own.

Being active during pregnancy… why it’s important.

Pregnancy can be hard on your body. That little being takes up a lot of energy to grow. Adding physical activity to your daily schedule (even just 5 minutes) can have tremendous and immediate benefits by helping you sleep better, reducing stress, boosting mood and sharpening your focus. And Mommy brain is real folks!

You may see actual health benefits as well. You are less likely to have complications like preeclampsia, gestational diabetes, and postpartum depression if you are maintaining physical activity during pregnancy. Plus getting active can help you have a shorter labor, easier delivery and bounce back faster.

What kind of physical activity can I do during pregnancy?

You can participate in nearly any kind of physical activity during pregnancy with a couple of exceptions. One, try to avoid all sports or activities that involve physical contact or could cause you to fall or get hit in the belly. You want to protect that little nugget!

In addition, it is best to avoid activity that involves lying on your back after the first trimester of pregnancy. The additional weight and changes in body can cause some blood flow problems. Pay attention to what your body is telling you and if you have questions, be sure to reach out to your physician.

Expect that things will feel different as you progress through your pregnancy. You may have been an avid runner or lifted weights before getting pregnant but now that seems like too much. It’s ok to switch it up. Try a brisk walk or a bicycle ride instead. Pick up the resistance bands or try some prenatal yoga.

How much physical activity should I get while pregnant?

According to https://health.gov/moveyourway, adults need at least 150 minutes of moderate-intensity aerobic activity every week. This applies to pregnant and postpartum moms as well. Sure, you can break this number into “bite sized” portions during the week. If you haven’t been particularly active before pregnancy, now is a great time to start… even if it’s just 5 minutes a day! Of course, women who are pregnant should be under the care of a heath care provider.

How to get moving while pregnant or postpartum.

Pick something you enjoy. It is much easier to get moving if it’s something you enjoy and look forward to. 

One of my favorite tips for getting active is to make it a family affair. Physical activity doesn’t have to be super strenuous. Get out and take a walk around the block with your kids, go for a bicycle ride or play catch. During the summer visit the pool and cool off. Swim a couple laps to up the activity level. 

Why is physical activity important postpartum?

As I mentioned above, one of the BEST things about keeping active is the ability to keep up with my VERY active kids. By maintaining (or starting) an active lifestyle during pregnancy and beyond you will be able to play with your kids. You won’t be left sitting on the side lines when they want to play tag, try somersaults or enter a 5K.

In addition, kids LOVE to imitate their parents. If your kids see you doing yoga, going for run or scheduling time to hit the gym, they will know that activity is important. Starting them off young can help them develop a healthy lifetime habit.

The Move Your Way® campaign offers free tools and resources to help you get active during and after pregnancy. Make a plan to get active this week and learn more about physical activity: https://health.gov/moveyourway#during-after-pregnancy 

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Move Your Way® and the Move Your Way logo are registered service marks of the U.S. Department of Health & Human Services. Used with permission.