Stay Fit and Healthy During Pregnancy

Pregnancy is an exciting and special time for women, but it can also bring a lot of physical changes and challenges. Keeping fit during pregnancy can help to reduce the risk of complications and make the experience more comfortable. In this article, we will discuss some tips to help pregnant women stay fit and healthy, as well as the benefits of exercise during pregnancy. 

Consult with your healthcare provider

Before starting any new exercise routine, it is important to consult with your healthcare provider. They can help you determine what types of exercise are safe for you and your baby, and how much exercise you should be getting. Your healthcare provider will also be able to advise you on any modifications you may need to make to your exercise routine due to any existing medical conditions or complications. It is important to follow their recommendations and not to push yourself too hard. 

Keep active

Regular physical activity is important during pregnancy. According to the American College of Obstetricians and Gynecologists, women should aim for at least 30 minutes of moderate-intensity exercise on most days of the week during pregnancy. Regular physical activity can help to reduce the risk of gestational diabetes, high blood pressure, and pre-eclampsia. It can also help to ease common pregnancy discomforts such as back pain, constipation, and fatigue. 

Choose low-impact activities

High-impact activities such as running or jumping can put extra stress on your joints and may not be safe during pregnancy. Instead, choose low-impact activities such as walking, swimming, or cycling. These activities are gentle on your body and can provide a good cardiovascular workout. Walking is a great option as it is easy on your body, requires no special equipment, and can be done anywhere. Swimming is also a great option as the buoyancy of the water helps to take the pressure off your joints and can be a good cardiovascular workout. 

Do strength training exercises

Strength training exercises can help to maintain muscle mass and bone density during pregnancy. This can help to improve your overall fitness, reduce the risk of injury and make it easier for you to carry the extra weight of your growing baby. Some good options include bodyweight exercises such as squats, lunges, and push-ups. It is important to use proper form and not to lift heavy weights. It is also important to not hold your breath while doing these exercises, as this can cause your blood pressure to rise. 

Stretch and relax

Pregnancy can cause muscle tightness and tension, so it’s important to include stretching and relaxation exercises in your routine. Yoga and Pilates are great options as they can help to improve flexibility and balance while also promoting relaxation. Yoga can also help to improve breathing, which can be helpful during labor and delivery. It is important to listen to your body and not to push yourself too hard. 


Stay hydrated

 Drinking enough water is important during pregnancy as it can help to prevent dehydration and constipation. Aim to drink at least 8 glasses of water a day, and more if you are feeling thirsty. It is also important to avoid caffeine, alcohol, and sugary drinks. 

Eat a balanced diet

Eating a balanced diet during pregnancy is important for both you and your baby. Make sure to include a variety of fruits, vegetables, lean proteins, and whole grains in your diet. It’s also important to avoid certain foods such as raw fish, unpasteurized dairy products and deli meats, which can contain harmful bacteria. It is important to eat a well-balanced diet, as this can help ensure that you and your baby get the nutrients you need. 

Get enough sleep

Getting enough sleep is essential for overall health and well-being, and this is especially true during pregnancy. Aim for at least 7-8 hours of sleep each night and try to establish a consistent sleep schedule. A comfortable sleep environment, such as a dark and cool room, can also help to improve the quality of your sleep. Additionally, it is important to avoid lying on your back for long periods of time as this can cause discomfort and restrict blood flow to the baby. Instead, try sleeping on your side with a pillow between your knees to support your back. 

Take it easy

Pregnancy can be a challenging time and it’s important to listen to your body and take it easy. If you’re feeling tired or experiencing any discomfort, it’s ok to take a break and rest. It’s also important to avoid any activities that could put you or your baby at risk of injury, such as contact sports or activities that involve a lot of jumping. 

Staying fit and healthy during pregnancy can help to reduce the risk of complications and make the experience more comfortable. It is important to consult with your healthcare provider before starting any new exercise routine, and to choose low-impact activities, do strength training exercises, stretch, and relax. It’s also important to stay hydrated, eat a balanced diet, and get enough sleep. Most importantly, listen to your body and take it easy. With these tips and a little bit of determination, you can achieve a healthy pregnancy and a happy, healthy baby. 

About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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