How Prenatal Exercise Can Help Prevent and Treat Anxiety and Depression

Perinatal mental health, which includes depression and anxiety during and after pregnancy, is one of the most underrecognized and undertreated areas of reproductive care. Despite how common these conditions are, many people still feel alone or unsure of where to turn for help.

That’s why a new 2025 systematic review and meta-analysis caught my attention.

It highlights something truly encouraging: exercise during pregnancy isn’t just safe, it’s one of the more effective tools we have for preventing as well as supporting the treatment of anxiety and depression in the perinatal period.

Findings from the Latest Research:

A large meta-analysis, published in 2025, reviewed 24 randomized controlled trials involving thousands of pregnant participants.

The findings were powerful:

• Prenatal exercise significantly reduced symptoms of anxiety and depression during pregnancy.

• It also lowered the risk of postpartum depression (one of the most common complications of childbirth)

  
  

The benefits were seen across different types of physical activity, from yoga and gentle resistance training to water-based exercise. What matters most is consistency and regular movement, not perfection.

How Exercise can Improve Mood and Emotional Wellbeing:

Exercise during pregnancy supports the body and mind in multiple ways:

• It improves circulation and oxygen delivery to both parent and baby

• It helps regulate hormones and stress response systems (like cortisol)

• It enhances neurotransmitter activity, supporting mood balance

• It can improve sleep, energy levels, and confidence, which all play a role in emotional resilience

  
  

In other words, movement becomes a form of medicine: gentle, accessible, and evidence-based.

A Hopeful Step Forward

For too long, mental health in the perinatal period has been overlooked, leaving many new parents to suffer in silence. This research gives us more than data, it gives hope and a practical, empowering path forward to support those currently expecting or those in their postpartum recovery.

If you’re struggling with mood changes, anxiety, or emotional exhaustion during pregnancy or postpartum, please know that you’re not alone, and support is available.

How our Clinic can Support You

At my practice, I work with individuals and couples across Ontario and Quebec to integrate evidence-based, compassionate approaches for reproductive and perinatal care. Together, we look at:

• Safe, individualized exercise plans for each stage of pregnancy

• Nutritional and hormonal support for mood and energy

• Targeted nutrient therapy and gentle natural treatments

• Strategies to support emotional wellbeing throughout fertility, pregnancy, and beyond

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If you or someone you know could benefit from personalized care, I invite you to schedule a consultation to learn how we can support you in feeling your best, physically and emotionally.

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Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult with your Naturopathic Doctor before starting any new supplement, especially during fertility treatments like IVF.