[B023] Fit for Two: The Science-Backed Benefits of Staying Active While Pregnant

BOOSTGB
Mar 17
3 min read

Introduction

Pregnancy is a transformative time, not just for the baby but for the mother as well. Many women begin paying closer attention to their health during pregnancy, making it the perfect moment to establish habits that benefit both them and their child. But how much does staying active during pregnancy really help? This research explores the impact of physical activity on fetal and newborn health, as well as its long-term benefits for mothers.

pregnant woman doing yoga — Stay active prior to and after pregnancy

What the research shows

Physical activity during pregnancy has numerous positive effects:

For newborns and infants:
Lower likelihood of being born too large (macrosomia) or too small for gestational age.
Better Apgar scores at birth, meaning newborns are healthier overall.

(Apgar scores measure a baby’s health in the first few minutes after birth, checking things like heart rate, breathing, muscle tone, reflexes, and skin colour. Scores range from 0 to 10, with higher scores meaning the baby is doing well.)

Lower risk of autistic spectrum disorders (ASD).
Improved neurodevelopment and neuromotor skills, meaning babies of active mothers tend to develop better movement abilities, which could lead to higher activity levels later in life.
Higher IQ scores at 4 years old, with some studies suggesting a small but significant cognitive boost in children of mothers who exercised regularly.
Better brain development, including greater brain cortical thickness, which is linked to improved cognitive function.
Better sleep patterns, reducing the risk of sleep-related developmental issues.
For mothers:
Reduced weight gain during pregnancy and faster weight loss postpartum.
Lower chances of developing gestational diabetes

(a type of diabetes that develops during pregnancy, causing high blood sugar levels that can lead to complications for both mother and baby).

Improved heart rate recovery and lower blood pressure.
Shorter labour duration and reduced need for interventions like C-sections.
Lower risk of postpartum depression.

Facts about the study

Published: January 31, 2023, in the Medical Research Archives.
Authors: Dr. Izhar Ben Shlomo (Zefat Academic College, Israel) and Dr. Ron Mor (Tel Hai Academic College, Israel).
Data Sources: Includes findings from meta-analyses and large-scale studies, including the Japan Environment and Children's Study (103,060 participants).
Key Findings: Supports the idea that regular physical activity benefits both mothers and babies, with some studies indicating a positive effect on long-term childhood development.

Study limitations

Some studies found conflicting results on birth weight changes.
The effects of maternal exercise on childhood obesity remain unclear.
More research is needed to determine the best timing and type of exercise for maximising benefits.

Research to action

Pregnant women can incorporate the following into their routine:

✅ Aim for moderate exercise, such as walking, swimming, or prenatal yoga.

✅ Follow the Borg Scale (aim for a level of 13–14, meaning moderate effort) for intensity of exercise during pregnancy.

✅ Maintain an active lifestyle before pregnancy for added benefits.

✅ Consult a healthcare provider before starting a new workout routine.

Boost summary

Staying active during pregnancy isn’t just about fitness—it’s a key factor in ensuring a healthier baby and a smoother postpartum recovery. With benefits ranging from shorter labour to improved newborn development, now is the perfect time to establish lasting healthy habits. If you're pregnant or planning to be, why not take a step toward a healthier future by incorporating gentle, consistent movement into your routine?

Join the waiting list!

If you would like to learn about recommended exercises during pregnancy, click here to join our waiting list. We offer a tailored information pack on general exercises that benefit both you and your unborn child through physical activity.

References

Shlomo, I. B., & Mor, R. (2023). Physical Activity During Pregnancy – Effects on Fetal and Newborn Health and Future Maternal Well-Being. Medical Research Archives, 11(1). https://doi.org/10.18103/mra.v11i1.3574