10 Benefits of Staying Active During Pregnancy

By Tracey of Cake Maternity Blog


We all hope for a happy, healthy pregnancy! As the saying goes you get out, what you put in.


Following these guidelines below will not only make you feel confident, fitter and stronger, it will also aid in the development of your healthy, happy baby.


  1. Watch excessive weight gain

When we exercise we burn calories. Burning calories means we put on less unnecessary weight.


  1. Look and feel better

Exercise releases endorphins. They release positive feelings in the body, resulting in a happier you.

  1. More energy

Fitter healthier people generally have more energy and motivation.

  1. Less aches and pains

A stronger healthier body is less likely to feel aches and pains related to pregnancy.  Stronger muscles will be able to cope with the weight of the pregnancy better.


  1. Less swelling

A healthy active body has good blood circulation and is less likely to retain excessive water stores.

  1. Less likely to have constipation

Eating well and exercise usually go hand in hand. A good healthy diet that draws from all food groups and regular exercise will help to lessen your chance of constipation.


  1. Labor may be easier

Keeping fit healthy and strong will help to aid in labor. You will not only have more energy to cope with a possible longer labor, but will have more muscular strength to aid in the birthing process.


  1. Sleep better

Keeping active will help to promote a better sleep & sleep pattern.


  1. Get social

There are many wonderful exercise options for pregnant women. Joining a sports club, gym or teaming up with a workout partner it a great way to exercise and it is fun too.


  1. Eat better

Generally speaking, people who work out, eat better too.



  • Exercise at least 3 days a week for no less than ½ and hour at a time.
  • Be realistic and do not exercise beyond your current fitness levels.
  • Always begin with a warm up and stretch to help avoid injury.
  • Medium to low impact exercise is recommended.
  • Avoid hot environments. If exercising outdoors opt for morning or afternoon activities when the sun is less hot.
  • Keep well hydrated and drink plenty of water before, during and after exercise.
  • Eat appropriate snacks before and after exercising to help keep your energy levels high.
  • Stretch after exercise to help keep your muscles flexible and to avoid soreness.
  • Invest in a good supportive sports bra. Your sports bra should be snug, comfortable and hold your breasts firmly in place.
  • Wear appropriate work out gear that is non-restrictive and will keep you cool. Cotton fabrics are best as they will allow your skin to breathe and keep you cool.


Suggested exercise for pregnant women:

  • Swimming
  • Prenatal yoga
  • Prenatal Pilates
  • Walking
  • Light weights
  • Specially suited gym workouts


It is always advised to consult your health care provider first before participating in any form of organized exercise when pregnant.



About the author:

Like many women out there, Tracey Montford is an exceptional multi-tasker! Apart from steering a global business, managing 2 young boys & keeping the clan clean and fed, Tracey still finds time to provide creative inspiration and direction to the exceptional designs of Cake Maternity. From the branding, presentation and delivery, creativity is a big part of what Tracey does so naturally and effectively. Find out more at www.cakematernity.com or catch up with her on social @cakematernity!