Exercising Before Pregnancy: A Healthy Foundation for an Enjoyable Pregnancy

Group of pregnant women in exercise clothing

Becoming a mother is a life-altering journey that comes with a rollercoaster of physical and emotional changes. Preparing your body for this transformation is one of the best gifts you can give yourself and your future child. Exercising before getting pregnant can provide you with a healthier, more enjoyable pregnancy, and help you navigate the challenges that come with it.

The Importance of Pre-Pregnancy Exercise

Exercising before conception isn’t just about maintaining a solid figure or staying active. It’s about building a strong foundation for your pregnancy, delivery, and postpartum recovery. Here are some compelling reasons to get moving before you get pregnant:

1. Boost Fertility: Regular exercise can help regulate your menstrual cycle, balance hormones, and improve overall reproductive health. Maintaining a healthy body weight through exercise can also increase your chances of conceiving.

2. Reduce Pregnancy Complications: Exercising before pregnancy can help lower the risk of gestational diabetes, preeclampsia, and excessive weight gain during pregnancy. It can also reduce the likelihood of needing a C-section and make labor and delivery more manageable.

3. Emotional Wellbeing: Pregnancy can be emotionally challenging. Regular exercise can help you manage stress, anxiety, and mood swings, providing you with a more positive pregnancy experience.

4. Faster Recovery: The fitter you are before pregnancy, the quicker your body will bounce back after childbirth. Exercise helps maintain muscle tone and aids in a smoother postpartum recovery.

5. Healthier Baby: Exercising before pregnancy may improve your baby’s cardiovascular and metabolic health. It can also lower the risk of birth defects.

6. Weight Management: Maintaining a healthy weight before pregnancy can make it easier to manage your weight during pregnancy. This can help you avoid excessive weight gain, which can lead to complications.

The Right Exercise Regimen Before Pregnancy

Now that you understand the benefits of pre-pregnancy exercise, it’s essential to choose the right regimen. The goal is to be healthy and strong, not to overexert yourself. Here are some tips to create a safe and effective exercise plan:

1. Consult a Healthcare Professional: Before embarking on any exercise program, it’s crucial to consult with your healthcare provider. They can assess your individual health and recommend the best approach based on your current fitness level.

2. Choose a Balanced Routine:  A well-rounded exercise routine should include a mix of cardio, strength training, and flexibility exercises. Activities like walking, swimming, and prenatal yoga are excellent options.

3. Focus on Core and Pelvic Floor Strength: A strong core and pelvic floor are essential for pregnancy and childbirth. Incorporate exercises like Kegels and gentle core workouts to strengthen these areas.

4. Stay Hydrated: Proper hydration is crucial before and during pregnancy. Make sure to drink enough water before, during, and after your workouts.

5. Listen to Your Body: Pregnancy is not the time to push yourself to your limits. Pay close attention to how your body responds to exercise. If you feel pain, dizziness, or discomfort, stop and consult your healthcare provider.

6. Warm-Up and Cool-Down: Always start your workout with a warm-up and finish with a cool-down session. This will help prevent injuries and ease your body into and out of exercise.

7. Monitor Your Heart Rate: Avoid high-intensity workouts that raise your heart rate excessively. Instead, aim for moderate exercise that allows you to hold a conversation while working out.

8. Avoid High-Risk Activities: Stay away from contact sports, heavy lifting, and exercises that carry a risk of falling. Your balance and coordination may change during pregnancy.

9. Take Rest Days: Give your body time to rest and recover. Overtraining can lead to burnout and injury.

10. Stay Informed: Keep yourself informed about your changing body during pregnancy. As your pregnancy progresses, you may need to modify your exercise routine to ensure safety and comfort.

Additional Tips for a Healthy Pre-Pregnancy Lifestyle

In addition to exercise, there are other lifestyle changes you can make to prepare for a healthier pregnancy:

1. Eat a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Take a prenatal vitamin to ensure you’re getting all the necessary nutrients.

2. Manage Stress: Stress can affect your fertility and pregnancy. Incorporate stress-reduction techniques like meditation, deep breathing, or mindfulness into your daily routine.

3. Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night. A well-rested body is better prepared for the physical demands of pregnancy.

4. Limit Alcohol and Avoid Smoking: Alcohol and smoking can negatively impact fertility and are harmful during pregnancy. Eliminate these habits from your life as soon as possible.



Exercising before getting pregnant is a proactive step toward ensuring a healthier and more enjoyable pregnancy journey. It sets the stage for a smoother conception, a more comfortable pregnancy, and a faster postpartum recovery. By consulting with healthcare professionals, adopting a balanced exercise routine, and making other healthy lifestyle choices, you can create the optimal conditions for your baby’s growth and development. Remember, your health is the best gift you can give yourself and your future child on this incredible journey into motherhood.

El Camino Women’s Medical Group offers the latest Minimally Invasive Solutions for gynecologic problems.   Drs. Amy TengErika Balassiano, and Pooja Gupta, all members of AAGL (American Association of Gynecologic Laparoscopy), are highly trained and experienced in the field of Minimally Invasive Gynecologic Surgery.   Dr. Erika Balassiano has also completed a Minimally Invasive Gynecologic Surgery Fellowship under the supervision of world-renowned Dr. Camran Nezhat.

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