Many moms-to-be wish to stay fit during pregnancy. A healthy diet and an active lifestyle can not only ease the pregnancy journey but also help a woman during postpartum as well. Instead of doing heavy exercises, small but consistent efforts can do wonders. And in today’s times when most women are working, all they need are simple ways for staying fit during pregnancy.
Simple but effective exercises or workouts help during pregnancy when symptoms like morning sickness, fatigue, etc. make it difficult for women to exercise regularly. So, let’s read on to find out what all moms-to-be can do to stay fit during pregnancy.
In This Article
Top 8 Ways to Stay Fit During Pregnancy
There are several ways to maintain your health and lifestyle during pregnancy. Here are the top 5 ways of staying fit during pregnancy.
1. Exercise Regularly
Often, many women stop exercising when they get pregnant. But exercising can help to maintain a healthy weight during pregnancy. You can start exercising before you get pregnant, so it would be easier to adapt to a workout schedule during pregnancy.
During pregnancy, start brisk walking regularly and practice yoga. This helps to adapt to the changes in the body. Moreover, it helps to develop lean muscle and improve metabolism. Doing pregnancy time, light cardio and muscle training are also beneficial for women to stay fit [1]. However, be it yoga or muscle training and cardio, it should all be done under the guidance of a certified trainer only.
2. Have Lots of Water
Staying hydrated during pregnancy is of utmost importance. An expert gynecologist suggests drinking at least 8-10 glasses of water daily. Drinking plenty of water helps to ease symptoms such as fatigue, hemorrhoids, and headache [2]. You can add some water-rich fruits like watermelon to your diet as it will help to stay hydrated.
Pregnant women can also add milk, cucumber, vegetable soups, and other watery vegetables to their diet to remain hydrated. Moreover, adequate water intake is also helpful in improving metabolism, which further improves digestion. Hydration also helps to reduce the risk of conditions such as low amniotic fluid, premature labor, low breast milk production, and neural tube defects.
3. Avoid Junk Food
Junk food is rich in sodium and monosodium glutamate, which is dangerous for pregnant women. It also increases the risk of hypertension, high blood pressure, and numerous congenital disabilities. Apart from this, junk food also makes you obese and overweight. This significantly increases the risk of complications during pregnancy.
Hence, avoiding junk food as much as possible would be excellent. Instead, try healthier alternatives and add fruits and lots of veggies to your diet. It helps to keep you full and supply vital nutrients that help to improve health during pregnancy and reduce the risk of complications [3].
4. Rest Well
Along with exercise and hydration, getting adequate rest matters a lot. It helps to rejuvenate and overcome stress. During pregnancy, having quality sleep can help your body to relax and overcome common pregnancy symptoms like fatigue, headaches, body aches, etc and prepare your body for delivery [4]. So whenever you get a chance, instead of browsing on the phone or laptop, read a book, and doze off.
5. Balanced Nutrition
A balanced meal plays a vital role during pregnancy. Also, remember that you have to nourish two lives at once, but that doesn’t mean eating for two! Just ensure to eat a healthy diet rich in fiber, healthy fat, good carbohydrates, and protein [5].
Eat plenty of fruits and vegetables that provide good fiber and hydration. It helps to improve digestion and gives relief from constipation. Also, instead of three heavy meals, eat small frequent meals at regular intervals.
In a nutshell, staying fit during pregnancy is not as difficult as it seems. If you want to stay fit and gain a healthy weight, follow the top 5 ways to stay fit during pregnancy, as discussed above. However, be sure to track your health and take consultation with your doctor. They will properly guide you about exercise and a balanced diet.
6. Start a Workout Plan Based on Your Trimester
Indulging in physical activities during pregnancy is a great way to enhance your strength and endurance. However, it’s crucial to choose or create a workout plan based on your trimester. For instance, you may add swimming, cycling, or medium-intensity exercise during your first trimester [6]. You can practice low-impact exercises during your second and third trimester. Plus, you may try pelvic floor stretches in your third trimester to strengthen your lower limb muscles to ease delivery. Further, it’s good to consult your doctor before starting a workout plan to ensure safety.
7. Improve Your Mental Well-being
As you know, stress, depression, and mood fluctuations are some of the common pregnancy symptoms. Practicing yoga can help you manage these issues. Moreover, you can in your recreational activities like doing Zumba, listening to your favorite music, etc., to induce happy hormones.
8. Go for a Regular Checkup
One of the best ways to keep a tab on your health is to go for regular checkups. Visiting your doctor regularly can make you aware of your condition or any complications so that it can be managed on time.
In a nutshell, staying fit during pregnancy is not as difficult as it seems. If you want to stay fit and gain a healthy weight, follow the top 8 5 ways to stay fit during pregnancy, as discussed above. However, be sure to track your health and take consultation with your doctor. They will properly guide you about exercise and a balanced diet.
FAQ’s
1. Do You Burn More Calories While Pregnant?
Yes, you can burn more calories while pregnant. Your resting metabolism improves, which helps you burn more calories during pregnancy.
2. What Month Should a Pregnant Woman Start Exercising?
Women can start a workout schedule anytime during pregnancy. If you are active before getting pregnant, staying active and adapting to exercise would be easy.
3. Is Aerobics Good For Pregnant Women?
Yes, aerobics is an ideal way to stay fit during pregnancy. However, it is advised to do aerobics under professional guidance to avoid accidents.
References
- The Effect of Exercise Training During Pregnancy to Improve Maternal Vascular Health: Focus on Gestational Hypertensive Disorders
[https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00450/full] - Narrative Review of Hydration and Selected Health Outcomes in the General Population
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/] - The importance of nutrition in pregnancy and lactation: lifelong consequences
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182711/] - Sleep quality and associated factors among pregnant women attending antenatal care unit at Gondar, Ethiopia: a cross-sectional study
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9445783/] - Diet in pregnancy—more than food
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/] - Exercise in Pregnancy
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/]
