Pregnant and Fit Part 1

The Benefits of Pre and Postnatal Fitness

Perinatal fitness is on the rise. Moms are beginning to realize the benefits of exercising during and after pregnancy, and planks and squats abound. However, information on pregnancy fitness can be controversial and confusing. As a Certified Pre and Post Natal Fitness Specialist, I work with women in their perinatal fitness journey from pre-pregnancy to the “fourth trimester” and beyond, and have seen the valuable benefits this kind of exercise provides. In Part 1 of Pregnant and Fit, I’ll be covering the advantages and rewards of prenatal fitness for mothers and babies.

The Pregnancy Marathon

When athletes prepare for a marathon, they commonly spend 6–12 months training for their event, building their stamina, strength, and endurance.

A standard 26.2-mile marathon lasts for 3–4 hours on average. When we compare this with pregnancy, we see that typical labor and delivery lasts a whopping 7–16 hours on average for a first time mom, though anywhere between 12–24 hours is a normal range. (1) For a five-hour marathon, a woman may dedicate 150–300 training hours, while the average mom will only dedicate 20–30 hours of classes and book reading if she is particularly motivated.

According to James Goodlatte, pregnancy exercise practitioner and founder of Fit For Birth, modern mothers aren’t adequately preparing for their pregnancy marathon. Just like an athlete who performs event-specific training, it’s essential for mothers to realize that they too, need to train for their marathon of a lifetime.

How Prenatal Fitness Affects Mothers and Babies

Perinatal fitness changes the lives of both the mother and her baby. Dr. James F. Clapp, professor of reproductive biology and the worlds leading authority on exercise during pregnancy, has proven in his book, Exercising Through Your Pregnancy, that the following benefits occur for women who exercise during their pregnancy. (2)

  • A 35% decreased need for pain relief (epidural)
  • A 50% reduced risk of non-surgical interventions (Pitocin)
  • A 55–75% decreased risk of surgical interventions (C-section, forceps)
  • Less time spent in labor due to a 75% decrease in exhaustion
  • Reduced likelihood of Macrosomia (Excessive birth weight babies)
  • Less weight gain, an average of seven pounds and three percent less fat
  • Reduced likelihood of gestational diabetes
  • Reduced likelihood of preeclampsia (Pregnancy-induced hypertension)

The benefits of perinatal fitness also directly translate to the unborn child, and this gift keeps on giving as the child grows. According to Dr. Clapp’s research, babies born to mothers who exercise during their pregnancy experience:

  • Increased physical health scores
  • Elevated intelligence scores
  • Fewer fetal interventions
  • Fewer pregnancy complications
  • Improved nutrient and waste exchange (placentas functioned 15% better, including 15% more blood vessels and surface area)

Dr. James F. Clapp states that at one year of age, “Babies born of exercising women do better on standardized intelligence tests at one year of age… Their mental performance is slightly but significantly better, and their physical performance is better as well.” At five years of age, Dr. Clapp saw “The offspring of women who exercised scored much higher on tests of general intelligence and oral language skills.” Moreover, it doesn’t stop there; the benefits seem to be life-long. “The babies who were lean at birth grew normally throughout infancy and childhood but stayed lean. If this persists, it may have long-term benefit because the physical profile has a reduced risk of cardiovascular and metabolic disease later in life.” (2)

As we can see, staying fit during pregnancy is crucially important for both mother and baby. Exercise plays a direct role in pregnancy and delivery-related complications and can dramatically change the process of labor and delivery. In Part 2 of Pregnant and Fit, I’ll cover the benefits of post-natal exercise and how it relates to mothers postpartum. Stay tuned for Part 3, where you will learn the basics of perinatal fitness and how you can prepare for your pregnancy marathon.

1. Nivin, Todd MD. (2017, July 16th). Pregnancy and the Stages of Labor and Childbirth. https://www.webmd.com/baby/guide/pregnancy-stages-labor#1.

2. Clapp, James F. Exercising Through Your Pregnancy. Addicus Books; 2 Edition (July 15, 2012).

I live in color and I like words. Real, raw and authentic writing.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade