Some might look at exercise during pregnancy as a sin. And while it’s totally fine, it’s not always a smooth journey. First off, the first trimester will bring morning sickness, fatigue, and back pain, making it incredibly difficult to stay on top of your fitness regimen. Still, maintaining healthy pregnancy habits and remaining active has its benefits. 

So, how to stay fit during pregnancy, and how much exercise is safe during pregnancy? In this article, the expert team at ACE OBGYN helps you uncover the answers. 

The Benefits of Healthy Pregnancy Habits

Sticking to healthy habits throughout your pregnancy can significantly help you in the long run. It can make labor easier, help you get rid of postpartum weight faster, and energize you during your pregnancy.

Also exercise and healthy meals are also good for the baby. Some studies suggest that the excess weight you gain, apart from the normal weight increase associated with pregnancy, can lead to cardiometabolic health later in the child’s life. 

Still, exercise during pregnancy can be challenging due to the massive changes that happen to your body in those nine months. Even with these challenges, exercise during pregnancy isn’t impossible. Some tactics can help you feel motivated to eat well and to move while you’re pregnant; below, we’ll share a couple of valuable tips that might help. 

Young Pregnant Woman Eating Fresh Vegetable Salad in Kitchen

Take a Look at Your Diet

Sticking to a healthy diet can seem impossible when dealing with pregnancy cravings. Still, while you can’t explain, often nor rationale, these cravings, you can always try and look for the nutrients in the foods your body craves.

For instance, if you crave cheeseburgers, it might be a signal that your body needs more protein, iron, or fat. If that’s the case, you might want to introduce high-protein meals instead of opting for cheeseburgers that contain loads of unnecessary calories. By making these high-protein meals at home, you can always substitute the greasy burger patties with lean alternatives, and you might be able to curb your cravings and do good for your body. Naturally, you’ll also want to get in enough minerals, nutrients, and vitamins.

Look for Ways To Improve Your Sleep

Pregnancy can be an emotional rollercoaster that can really impair your sleep. And when you don’t get enough sleep, it can be a challenge to stay in shape while pregnant.

To combat these problems, you can try to meditate for at least ten to15 minutes before going to sleep to clear your mind. Try to get away from things that might distract you when going to bed. Don’t expose yourself to screens; leave your phone in the other room to help you fall asleep.

Typically, it’s best to establish a relaxing routine before going to sleep where you can slip into a stable emotional and mental place. 

Cut Back On Sugar

If you want to stay in shape while pregnant, staying away from sweets should also be high on your priority list. Don’t get us wrong, you don’t have to deprive yourself of all sweets, but you must make a plan to help you soothe your cravings and keep you focused on your fitness goals.

For starters, you can always try and say no to impulse shopping. Occasionally, we’re all guilty of purchasing sweets we don’t need and devouring an entire box in one sitting. 

So, always have something sweet and healthy at home, like dried mangos or fresh apples. You can also opt for brands that use less processed ingredients, or you may also opt for smaller packages. 

Remember, it’s not about eliminating sugar altogether but about establishing a more conscious snacking routine. 

Move Every Day

As said before, exercise during pregnancy can be challenging because you might lack motivation and energy. Still, you can remain active and commit to moving at least once every day. 

The exercise shouldn’t be anything strenuous. It can be a short walk during your lunch break, going swimming in the morning, a stretching routine, or you might want to do yoga while pregnant. 

There will also be days when you won’t feel like exercising and skip it. If this happens, avoid beating yourself and return to your routine the following day. 

So, how much exercise is safe during pregnancy? Well, in moderation, most exercises will be fine, but there are also certain workout types you should avoid—activities where your risk of falling should be eliminated from your routine. 

Always listen to your body, and feel free to contact your healthcare provider for help. Together, you can create the perfect exercise routine that will be safe both for you and your baby. 

Hydrate, Hydrate, and Hydrate! 

Drinking plenty of water, especially when you’re executing. Water plays a vital role in your baby’s development, contributing to the formation of the placenta and the amniotic sac. It’s crucial to stay hydrated throughout pregnancy to avoid complications that can arise from dehydration. According to the Institute of Medicine, pregnant individuals should aim for approximately 10 cups (2.3 liters or 77 ounces) of total liquid per day. To meet this requirement, carrying a water bottle, such as a Nalgene, can be helpful. If you find plain water boring, add refreshing flavors by infusing it with fruits like cucumbers, strawberries, lemons, or limes. Adequate hydration not only boosts your energy levels but also alleviates discomforting pregnancy symptoms like constipation.

A Woman in a Pink T-Shirt Is Walking in the Park With a Sports Bottle in Her Hands

Cut Yourself Some Slack

Staying fit while pregnant doesn’t mean that you’re invincible. Doing some yoga during pregnancy, eating healthy, and going for shorter walks are all fine, but when your body needs rest, then by all means, rest. 

Your body will need a break; when the time comes, give it the break it deserves. This will ensure that your baby develops healthily and will also leave you with some space to recuperate and face tomorrow’s challenges head-on. 

Always Consult With an Expert

You can exercise safely while pregnant, especially if you’ve been given the green light by your physician, according to the American College of Obstetricians and Gynecologists

Still, naturally, you’ll want to avoid risky activities like contact sports and horseback riding. Engaging in regular exercise that’s not highly demanding is exceptionally beneficial for both you and the baby and can even make the entire pregnancy a smoother sail. 

On that note, if you have any questions or concerns regarding the exercises you can perform or would like to learn more about healthy eating while pregnant, feel free to reach out to our experts at ACE OBGYN. We’ve helped many women create a healthy diet and exercise regimen during pregnancy, and we are ready to assist you as well on this beautiful journey.