From Ancestral Wisdom to Modern Science: The Importance of Exercise During Pregnancy

Pregnancy is a transformative journey—one that brings physical, emotional, and spiritual changes. Ancestral midwives have long emphasized the importance of movement and exercise during this sacred time. Their teachings, rooted in centuries of traditional knowledge, remind us that remaining active during pregnancy not only strengthens the body but also prepares the womb and spirit for childbirth.

Ancestral Wisdom on Movement During Pregnancy

In many Indigenous and traditional communities throughout Central and South America, pregnancy was never seen as a time of fragility. Instead, women stayed active in ways that supported their bodies and honored the life growing within them. This often looked like continuing daily work that naturally kept them moving—squatting while harvesting crops, tending to the land, carrying baskets, walking, etc. These forms of movement naturally:

• Support circulation and blood flow to the womb and placenta.

• Maintain flexibility and strength in the hips and pelvic floor.

• Ease discomforts such as swelling, stiffness, and back pain.

• Prepare the body for labor by enhancing stamina and endurance.

The Connection Between Movement and Birth

Today, ancestral midwives from these regions teach that a mother’s ability to move with ease and strength directly influences the birth process. Squatting, stretching, and gentle strengthening exercises are recommended to help the baby descend smoothly and align properly in the womb. In many cultures, women continue to work in gardens, walk through markets, and participate in community life, which naturally keeps their bodies active and engaged.

Spiritual and Emotional Benefits

Exercise during pregnancy is not only physical but also deeply spiritual. Movement is a powerful way for mothers to connect with their womb, release fear, and cultivate confidence in their birthing power.

Modern Benefits of Exercise During Pregnancy Backed by Science

Modern research echoes much of what ancestral midwives have always known:

• Regular, pregnancy-modified exercise can reduce the risk of gestational diabetes and high blood pressure.

• Movement improves mood and energy levels by boosting endorphins. Movement also helps deliver more oxygen and nutrients to the baby.

• Babies of active mothers are more likely to have a healthy birth weight (not too small, not too large).

• Strengthening exercises support posture and reduce pregnancy-related aches.

• Exercise in pregnancy has been linked to improved neurological development and even better memory and learning capacity in children later on.

• Babies may have a reduced risk of obesity, diabetes, and heart disease later in life.

• Active mothers often experience smoother labors and quicker recoveries.

• Infants born to mothers who exercised tend to have better heart rate variability and stress tolerance during delivery.

Staying Active is a Gift to Both Mother and Baby

Integrating ancestral wisdom with modern knowledge offers expecting mothers a holistic approach to pregnancy wellness. Simple practices like daily walking, prenatal yoga, or gentle strengthening movements can honor the body’s needs while preparing for childbirth. More importantly, these practices remind us that pregnancy is not about limitation—it is about empowerment, vitality, and connection.