Movement and Exercise During and After Your Pregnancy

There are so many benefits connected to this, and I’d love to highlight them. Because a healthy mother and a healthy baby, and a comfortable pregnancy and birth always come first.

Pregnancy comes with ups and downs

During pregnancy, your emotions, energy levels, and physical fitness can fluctuate a lot , and that’s completely normal. One phase you may feel extremely tired or very nauseous. Then things might go really well for a while, only for heartburn or calf/muscle cramps to suddenly appear. And those mood swings… they can be incredibly intense.

And on top of all that, adding a workout routine to your daily life? Not everyone feels like doing that and that makes perfect sense.

Movement supports both physical and mental well-being

Still, movement can be incredibly beneficial, even for those mood swings. Physical activity supports your hormonal balance by releasing endorphins, dopamine, and serotonin. And especially during pregnancy, that’s a very good thing.

You don’t need to think about running miles, pushing yourself to the limit at the gym, or giving it your all every time. Even a simple walk is already amazing. If walking becomes uncomfortable due to pelvic pain or lower back pain, swimming is a great alternative. Prenatal (pregnancy) yoga can also be very beneficial, especially as you get closer to giving birth.

During pregnancy yoga, the psoas (hip flexor) and QL muscles (Quadratus Lumborum) are often kept flexible and these muscles play an important role during labor. Don’t feel like leaving the house? A yoga mat at home is more than enough.

And always keep this in mind: your body tells you more than you think. Pain? Discomfort? Then simply don’t do it.

Better recovery after childbirth

When you stay active during pregnancy, your pelvic floor, abdomen, back, and leg muscles remain stronger. These muscles work incredibly hard during labor, so the fitter they are, the faster they recover afterward.

Your (upper) back will especially be put to the test once you’re holding your baby. Lifting, carrying, baby carrier, feeding (yes, sometimes in the most unusual positions, which is why I highly recommend a nursing pillow), picking up, putting down… your back will definitely be challenged!

Targeted movement (such as walking, swimming, or prenatal yoga) helps keep your pelvic floor both strong and flexible. This reduces the risk of issues like urinary leakage or prolapse. Exercise also improves blood circulation, which speeds up tissue recovery after birth.

A better fitness level can help you feel less exhausted during labor and in those first intense weeks with your baby. Because yes: we walked miles during those nights when our little one wouldn’t sleep. Mostly around the bedroom, but still… miles! 😉

Women who stay active during pregnancy often experience:

• less back and pelvic pain

• fewer episodes of extreme fatigue

• faster return to daily activities

• fewer mood swings

• better sleep

• fewer physical complaints (such as calf cramps)

  
  

If you stayed active during pregnancy, starting gentle movement postpartum often feels less overwhelming and more natural.

Benefits not only for mom, but also for your baby

“But doesn’t the baby just chill in the womb for nine months?”

Yes… and no. A baby’s growth largely happens naturally: but as a mother, you can support (or influence) this process, both positively and negatively. You are ultimately responsible for the nutrients and building blocks passed on to your baby.

Improved blood circulation in the mother also improves circulation for the baby. This allows oxygen and essential nutrients to be delivered more efficiently. Maternal movement also stimulates the baby’s cardiovascular health.

Research even suggests that children of active mothers have a lower risk of obesity and diabetes later in life (Y. Chen et al., 2021).

Make it a priority

There are plenty of reasons to keep moving and exercising during pregnancy, but with all the discomforts, there are also plenty of reasons (and temptations) to stay in bed or do nothing.

Try to build a routine for yourself and make moments of movement a regular part of your weekly schedule. When it becomes familiar, it often starts to feel more normal and easier to prioritize.

Do you have a sporty partner? Go out and move together. An instant, lovely date. 💛