Pregnancy is often seen as a convenient excuse to indulge in food without worrying about weight gain. After all, gaining a few tens of kilograms is almost inevitable. And if you don’t have to push yourself too hard with exercise, it feels like the perfect time to relax. Many mothers believe this, but scientific research has long questioned this mindset. I want to be clear—this is not an endorsement of losing weight during pregnancy. The weight gain during pregnancy is crucial for the baby’s development, and studies show that excessive weight gain can lead to higher risks, including a sixfold increase in newborn mortality within the first year. However, statistics reveal that at least 40% of pregnant women in the U.S. exceed recommended weight gains, so it’s important to address this issue.
The idea of a "fat baby" is more than just a concern for the mother—it affects the child’s future health. During labor, a larger baby may cause more pain and complications during delivery. In the long term, these babies are more likely to become obese or develop diabetes later in life. That’s why most parents now prefer a healthy, not overly large baby. The old saying about a “nine-jin†(a very large baby) is becoming a thing of the past.
It's easy to imagine that a large baby is mainly due to the mother's own lifestyle choices. For example, a Norwegian study in 2011 looked at nearly 60,000 women and their babies. They found that for every 1 kg increase in pre-pregnancy BMI, the average baby gained 22.4 grams. If a woman gained 10 kg during pregnancy, her baby would weigh about 224 grams more on average. Early pregnancy seems to play a bigger role. A Canadian study in 2013 followed 172 expectant mothers who strictly adhered to exercise and nutrition programs. Despite this, those who gained more weight in the first trimester were more likely to have heavier babies compared to those who gained more in the third trimester.
So how can we manage weight during pregnancy? Exercise is still the best solution, as long as it's done safely and doesn't compromise proper nutrition. A study involving over 80 pregnant women showed that those who cycled for 40 minutes, five times a week from 20 weeks until 36 weeks, had babies with significantly lower birth weights and BMI compared to those who didn’t exercise.
Some expectant mothers worry that pregnancy causes insulin resistance. While this isn’t ideal for non-pregnant individuals, it’s actually a natural part of pregnancy. Hormonal changes reduce insulin sensitivity, allowing blood sugar levels to rise slightly to ensure the baby gets enough nutrients. In severe cases, this can lead to gestational diabetes. But regular exercise helps improve insulin sensitivity, which benefits both mother and baby. Scientists tested this and found no difference in insulin sensitivity between exercising and non-exercising mothers. So even though your body is going through hormonal changes, staying active won’t harm your baby. In fact, it might help them grow healthier.
Two days ago, a colleague looked at my still flat stomach and joked that my baby will be a future athlete. This is true. It’s not just about lifestyle habits—it also has a biological impact. Three years ago, a study by American scientists was widely shared online. Researchers found that mothers who exercised at least three times a week had better heart function before giving birth, and their babies had stronger cardiovascular systems. By 36 weeks, the results were clear: babies of active mothers had slower heart rates and better heart rate variability (HRV), which indicates a more efficient heart.
Heart rate variability measures the time between heartbeats and reflects how well the heart adapts to stress. Higher HRV means a healthier heart. At 36 weeks, the HRV of babies born to exercising mothers was significantly higher than those born to non-exercising mothers. Many mothers come back after the baby’s first month, and the heart health of the baby remains strong.
Interestingly, some scientists are obsessed with the effects of exercise. This year, a team studied sows that were forced to run on treadmills for 40 minutes daily after pregnancy. Even though they were tired, the results were impressive. It shows that physical activity during pregnancy can have lasting benefits—not just for the mother, but for the baby as well.
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