Dear Doctor,
My partner and I are planning to start a family soon, and I’ve been thinking about how to prepare for pregnancy. I’ve heard that being in good physical shape can make a difference, but I’m unsure where to start. Should I be focusing on losing weight, building muscle, or just staying active?
I’m also wondering about the risks of doing too much too soon – could over-exercising be harmful to me or my future baby? I want to make sure my body is ready for the journey of pregnancy, but I don’t want to overdo it.
What’s the best way to get fit in preparation for pregnancy? Are there specific exercises or lifestyle changes you’d recommend?
Sincerely,
Hoping to Be Healthy & Pregnant Soon!!!
How to prepare your body for pregnancy: Physical activity is a great starting place!
You’re absolutely on the right track – getting fit before pregnancy can have a profound impact on your fertility and the overall health of your pregnancy. Research suggests regular physical activity may help modulate reproductive hormones, creating a more stable environment for ovulation and conception. It also improves blood circulation, which is essential for supporting the reproductive organs and preparing your body to sustain a healthy pregnancy. Additionally, maintaining a healthy weight through exercise plays a key role, as being either underweight or overweight can negatively impact fertility and increase the risk of complications during pregnancy.
Staying active doesn’t just set the stage for conception – it also sets you up for a smoother pregnancy journey. Women who engage in regular, moderate physical activity often experience lower rates of complications like gestational diabetes, high blood pressure, and preeclampsia. Exercise can also help prevent excessive weight gain during pregnancy, which reduces strain on your joints and minimizes the likelihood of postpartum recovery challenges. Not to mention, staying active strengthens your muscles and improves stamina, which can ease labor and delivery, as well as speed up recovery after childbirth.
That said, finding balance is crucial. Over-exercising or maintaining an extremely low body fat percentage can interfere with ovulation, as your body may perceive excessive physical stress as a signal to conserve energy instead of preparing for reproduction. This can disrupt menstrual cycles, making conception more difficult. For people undergoing fertility treatments, such as in-vitro fertilization (IVF) or ovulation induction, it’s especially important to ensure that your fitness routine complements – not hinders – your treatment plan. Fertility treatments can make your body more sensitive, and certain types of exercise may interfere with ovulation, implantation, or medications.
If you plan to get fit as part of your pregnancy preparation, consider speaking with your healthcare provider first. They can help you tailor a fitness routine that aligns with your health goals and supports your journey to parenthood.
Exercises While Trying to Conceive
Here are a few exercises to consider as you prepare your body for pregnancy:
Strength Training
Incorporating light to moderate resistance exercises into your routine is a fantastic way to build muscle tone, which is crucial during pregnancy and childbirth. Stronger muscles can help support the extra weight your body will carry as your baby grows and reduce the severity of common pregnancy-related aches and pains, such as back discomfort.
You don’t need to lift heavy weights to see benefits – bodyweight exercises, resistance bands, or light dumbbells are excellent options. Focus on compound movements like squats, lunges, and push-ups, which target multiple muscle groups, and aim for 2–3 sessions per week.
Yoga or Pilates
Yoga and Pilates are ideal for preparing your body for pregnancy because they combine physical exercise with mindfulness. These practices improve flexibility, balance, and core strength, which can support a more comfortable pregnancy and potentially make labor easier.
Yoga, in particular, is known for reducing stress – a critical factor when trying to conceive, as high stress levels can interfere with ovulation. Prenatal yoga or beginner-friendly Pilates classes can also teach valuable breathing techniques and relaxation methods, benefiting you during labor and delivery.
Moderate Cardio
Moderate cardiovascular exercises, such as brisk walking, swimming, or cycling, promote heart health, improve circulation, and help maintain a healthy weight. Cardio also boosts your energy levels and endurance, which can be beneficial during pregnancy and childbirth. Swimming is especially great because it’s low-impact and reduces joint stress, making it a comfortable option as your pregnancy progresses.
Aim for ~150 minutes of moderate-intensity cardio per week, as recommended by most health guidelines.
Listen to Your Body’s Cues
Always listen to your body and avoid high-impact or overly intense workouts that could cause unnecessary strain.
If you’re looking for tailored advice on how to prepare your body for pregnancy, consider making an appointment with a Genesis provider. They can help create a personalized plan to support your journey toward parenthood.
Wishing you health and happiness,
Dr. Christopher Sullivan
Christopher Sullivan, MD, FACOG, is a board-certified gynecologist practicing at Genesis OB/GYN in Tucson, AZ.