Why Working Out During Pregnancy Is Important!

September 09, 2025

At Silicon Valley Latino, we believe that wellness is a lifelong journey—one that grows even more meaningful during pregnancy. Too often, physical activity is overlooked at this stage, but the truth is, exercise is not only safe, it’s essential for both mom and baby.

In her latest guest blog, Liz from Elite Performance Gym shares why staying active during pregnancy builds strength, eases recovery, boosts confidence, and supports healthier outcomes for mothers and their little ones.

This piece is a powerful reminder that when we invest in our own well-being with persistence and care, we’re also investing in the next generation.

Pregnancy is a transformative time in a woman’s life — physically, emotionally, and mentally. As much as I wanted to focus on the health of my baby, I learned it was equally important for myself and mothers to prioritize their own well-being. I noticed that physical activity is often overlooked and neglected! Contrary to outdated beliefs that pregnant women should avoid exertion, modern medical research strongly supports the benefits of exercise during pregnancy — for both mother and baby! Here are the reasons why!

Physical Benefits

Improved Stamina and Strength: Pregnancy puts additional strain on the body, especially on the muscles of the back, abdomen, and pelvic floor. Regular exercise can help strengthen these areas, reducing common pregnancy-related discomforts such as back pain and pelvic pressure.

Better Weight Management: Gaining too much weight during pregnancy can increase the risk of gestational diabetes, high blood pressure, and complications during delivery. Staying active helps manage healthy weight gain and supports metabolic balance.

Easier Labor and Delivery: Women who exercise regularly during pregnancy often report shorter, less complicated labors. Personally, I only pushed for 20 minutes so it was a fast delivery!

Faster Postpartum Recovery: Staying active during pregnancy can lead to a quicker recovery after birth. Muscles and joints that were kept strong and flexible throughout pregnancy can bounce back more easily, and overall energy levels tend to return faster.

Mental Health Benefits

Mood Stabilization: Pregnancy hormones can cause mood swings, anxiety, and even depression. Exercise releases endorphins — the brain's natural “feel-good” chemicals — which help reduce stress and boost overall mood.

Boosted Confidence and Body Image: As the body changes during pregnancy, some women may struggle with self-image. Staying active can enhance confidence by helping them feel strong, capable, and in control of their bodies.

Health Benefits for the Baby

Reduced Risk of Pregnancy Complications: Regular exercise has been linked to a lower risk of gestational diabetes, preeclampsia, and cesarean deliveries — all of which can affect the baby’s health and the mother’s recovery.

Healthy Fetal Growth: Moderate physical activity can improve placental function, ensuring the baby receives optimal oxygen and nutrients throughout pregnancy.

Possible Long-Term Benefits: Some studies suggest that babies born to active mothers may have a healthier birth weight, improved brain development, and lower risk of obesity later in life.

Safe Ways to Exercise During Pregnancy

It’s important to tailor workouts to each stage of pregnancy and individual fitness levels. Here are some safe and beneficial options:

Walking: A simple and effective way to stay active throughout all trimesters.
Prenatal yoga: Promotes flexibility, relaxation, and breath control.
Strength training: Helps maintain muscle tone and posture. I personally worked out all the way until I gave birth!

Important Note: Always consult a healthcare provider before starting or continuing any exercise regimen during pregnancy.

In Summary

Working out during pregnancy is more than just safe- it's an essential part of a healthy prenatal routine. Strong moms make strong babies and it all starts with moving your body!

Elite Performance Gym will be hosting a FREE EVENT for MOMS-to-BE & any MOMS struggling to lose their baby weight! Prep your body and mind for pregnancy and postpartum! Sign up via Eventbrite or text 510-661-3622 to get scheduled in!

SIGN UP:

https://www.eventbrite.com/e/fit-pregnancy-blueprint-seminar-tickets-1652858938579?aff=oddtdtcreator