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Exercise for Two: Training your baby while pregnant
Build your child's resilience from the inside!
Exercise while pregnant? We get it. Making sure you’re doing the right thing for your baby is your utmost priority at this special time. Every decision seems to carry the weight of your baby’s future and in those moments, all you want is to do what’s best for them.
What if we told you that by actually looking after yourself - by moving, training, and keeping your body strong - you’re not only making pregnancy more comfortable, lowering your risk of health complications, and setting yourself up for a smoother recovery after birth… but you’re also giving your baby the gift of a healthier, more resilient, and stronger start to life?
What happens to baby when you exercise?
1. The “Flush-Back” Effect - fascinating science
When you exercise, more blood is directed to your working muscles and heart. This means that, for a short time, the uterus receives slightly less blood flow. This used to worry some mothers-to-be but here’s the fascinating part:
- In healthy pregnancies, the placenta is highly efficient, and your baby’s unique haemoglobin is brilliant at holding onto oxygen.
- This very mild and brief change in oxygen supply can actually train your baby’s cardiovascular system to be more resilient.
- When you stop exercising, blood flow then “flushes back” to the uterus, rich in fresh oxygen and nutrients, giving your baby a post-workout bonus.
Think of it as your baby’s first cardio session, with you putting in the work for them.
2. A Stronger Heart for Baby
Research shows that babies of active mothers often have:
- Better heart rate variability (a sign of a healthy nervous system) - think: better sleep and better emotional regulation!
- Improved ability to adapt to changes in oxygen levels at birth
These are early markers of cardiovascular fitness and stress resilience, and these benefits can last well beyond the newborn stage!
3. Smarter Placenta, Healthier Growth
Your placenta is your baby’s lifeline. Exercise helps it grow more blood vessels and become more efficient at nutrient delivery.
A fitter placenta doesn’t just feed your baby better, it also helps regulate blood pressure and may lower the risk of complications like preeclampsia.
4. Lifelong Benefits for Baby’s Metabolism
Maternal exercise has been linked to:
- Lower risk of your child developing obesity or type 2 diabetes later in life
- Better glucose regulation from birth
These effects are thought to come from changes in the baby’s metabolism that happen while still in the womb.
The Mum Benefits (That We All Know About but Are Still Worth Repeating)
-
Easier labour & recovery: Stronger muscles, better endurance, and improved circulation help your body cope with birth and bounce back faster.
-
Better posture: By targeting the right muscles, you can help to counteract the new weight of a human inside you. Reducing back and knee pain.
-
Better mood & sleep: Exercise boosts endorphins, reduces stress, and helps with the aches and restlessness of pregnancy.
- Lower risk of gestational diabetes: Movement helps regulate blood sugar levels and improve insulin sensitivity.
6. What “Safe Exercise” Looks Like During Pregnancy
- Activities like walking, swimming, stationary cycling and prenatal strength training with a certified professional. (Only once cleared by a healthcare professional)
- In terms of cardio: moderate intensity is the sweet spot - where you can talk, but not sing, during the activity. In all types of exercise, you should never become breathless. If that does start to occur, then take a rest and modify.
- Understanding pregnancy-safe breathing and core technique during strength training. A trainer can help with navigating this new way of using your body safely while also programming around correcting that painful pregnancy posture.
- Being aware of never holding your breath.
- Stay hydrated, avoid overheating, and listen to your body.
While these are just some safety measures, it's best to have a professional advise you on what's best for your body before you start.
Exercise isn’t just safe while pregnant - it's safer than not!
The World Health Organisation states that there are far more benefits than risks associated with exercising while pregnant. If given the green light by a healthcare provider, it’s a powerful way to support both your health and your baby’s future.
Do something for yourself to do something for them. You’re not only building your own strength and stamina, you’re also giving your baby their very first head start in life.
Exercise while pregnant? We get it. Making sure you’re doing the right thing for your baby is your utmost priority at this special time. Every decision seems to carry the weight of your baby’s future and in those moments, all you want is to do what’s best for them.
What if we told you that by actually looking after yourself - by moving, training, and keeping your body strong - you’re not only making pregnancy more comfortable, lowering your risk of health complications, and setting yourself up for a smoother recovery after birth… but you’re also giving your baby the gift of a healthier, more resilient, and stronger start to life?
What happens to baby when you exercise?
1. The “Flush-Back” Effect - fascinating science
When you exercise, more blood is directed to your working muscles and heart. This means that, for a short time, the uterus receives slightly less blood flow. This used to worry some mothers-to-be but here’s the fascinating part:
- In healthy pregnancies, the placenta is highly efficient, and your baby’s unique haemoglobin is brilliant at holding onto oxygen.
- This very mild and brief change in oxygen supply can actually train your baby’s cardiovascular system to be more resilient.
- When you stop exercising, blood flow then “flushes back” to the uterus, rich in fresh oxygen and nutrients, giving your baby a post-workout bonus.
Think of it as your baby’s first cardio session, with you putting in the work for them.
2. A Stronger Heart for Baby
Research shows that babies of active mothers often have:
- Better heart rate variability (a sign of a healthy nervous system) - think: better sleep and better emotional regulation!
- Improved ability to adapt to changes in oxygen levels at birth
These are early markers of cardiovascular fitness and stress resilience, and these benefits can last well beyond the newborn stage!
3. Smarter Placenta, Healthier Growth
Your placenta is your baby’s lifeline. Exercise helps it grow more blood vessels and become more efficient at nutrient delivery.
A fitter placenta doesn’t just feed your baby better, it also helps regulate blood pressure and may lower the risk of complications like preeclampsia.
4. Lifelong Benefits for Baby’s Metabolism
Maternal exercise has been linked to:
- Lower risk of your child developing obesity or type 2 diabetes later in life
- Better glucose regulation from birth
These effects are thought to come from changes in the baby’s metabolism that happen while still in the womb.
The Mum Benefits (That We All Know About but Are Still Worth Repeating)
-
Easier labour & recovery: Stronger muscles, better endurance, and improved circulation help your body cope with birth and bounce back faster.
-
Better posture: By targeting the right muscles, you can help to counteract the new weight of a human inside you. Reducing back and knee pain.
-
Better mood & sleep: Exercise boosts endorphins, reduces stress, and helps with the aches and restlessness of pregnancy.
- Lower risk of gestational diabetes: Movement helps regulate blood sugar levels and improve insulin sensitivity.
6. What “Safe Exercise” Looks Like During Pregnancy
- Activities like walking, swimming, stationary cycling and prenatal strength training with a certified professional. (Only once cleared by a healthcare professional)
- In terms of cardio: moderate intensity is the sweet spot - where you can talk, but not sing, during the activity. In all types of exercise, you should never become breathless. If that does start to occur, then take a rest and modify.
- Understanding pregnancy-safe breathing and core technique during strength training. A trainer can help with navigating this new way of using your body safely while also programming around correcting that painful pregnancy posture.
- Being aware of never holding your breath.
- Stay hydrated, avoid overheating, and listen to your body.
While these are just some safety measures, it's best to have a professional advise you on what's best for your body before you start.
Exercise isn’t just safe while pregnant - it's safer than not!
The World Health Organisation states that there are far more benefits than risks associated with exercising while pregnant. If given the green light by a healthcare provider, it’s a powerful way to support both your health and your baby’s future.
Do something for yourself to do something for them. You’re not only building your own strength and stamina, you’re also giving your baby their very first head start in life.
