The Benefits of Prenatal Fitness for Moms (and Babies)

“Is it okay to do any workouts besides prenatal yoga?” This most frequently asked question I hear from newly pregnant moms. To cut right to the chase: YES! Workingout while you’re pregnant isn’t just okay; according to the American College of Obstetricians and Gynecologists (ACOG), regular exercise during pregnancy can bring a host of benefits that make this journey smoother and healthier for mom and baby. 

Staying active can help reduce common pregnancy discomforts like backaches, constipation, bloating, and swelling. Exercise boosts your mood and energy levels, and let's be honest, we can all use an extra boost of energy during pregnancy! It also promotes better sleep and can help prevent or manage gestational diabetes, a condition that can develop during pregnancy.

But the benefits don't stop with you. Engaging in prenatal fitness activities like walking, swimming, low impact cardio, strength conditioning, or prenatal yoga can also positively impact your baby. Regular exercise increases blood flow, which means your baby gets more oxygen and nutrients. Some studies even suggest that babies born to mothers who exercise regularly might have a healthier birth weight and a lower risk of certain complications.

Prenatal yoga is a great option for practicing balance and gentle movements, but it isn’t the only option for expecting moms. Except for hot yoga and contact sports or any activity where there is a risk of trauma to your belly like skiing, hockey, batting cages, etc., you can let your comfort be your guide. In FIT4MOM DC’s FIT4BABY classes we offer cardio options that allow mom to get her heart rate up at a level of impact (or no impact) that feels good to her that day. Our strength training moves focus on counterbalancing some of the physiological changes in pregnancy that can cause discomfort now and in the future. The program is designed and led by instructors certified in prenatal fitness who are able to easily adapt the workout to each individual mom.       

At FIT4MOM DC, we believe in helping every mom find her strength in motherhood. Our prenatal classes are designed to be safe and effective, providing a supportive community where you can connect with other moms-to-be. Whether you’re a fitness newbie or a seasoned pro, there's something for everyone.

Whether you’re currently expecting or postpartum, we have a workout for you.  Check out our full schedule of classes and events HERE and lace up those sneakers and join us for a free class. It's a wonderful way to nurture your body and your baby, setting the stage for a healthier, happier pregnancy and beyond.

Hope this helps you feel more confident about staying active during pregnancy! Let’s get moving, mamas!

Kelly Reid is the owner of FIT4MOM DC. She is a certified pre- and postnatal fitness instructor who is passionate about creating community and empowering moms to find their strength in motherhood.  FIT4MOM is the nation’s leader in prenatal and postnatal fitness with nearly 300 locations around the country.  You can find the location closest to you here.