As the old saying goes: A pregnant woman eats for two! But there are lots of ways to say fit during pregnancy despite how much you're probably eating.
Just because there’s a growing life inside a woman’s body doesn’t mean she should actually eat for two. In fact, pregnant women should only gain between 2 to 4 pounds during the first trimester and 1 pound per week during the second and third trimesters.
A lot of women put on too much weight during their pregnancy, which makes it harder to lose the weight after their babies are born.
But is it possible to stay fit during pregnancy even while gaining all that baby weight?
We’ve all seen those athletic women who manage to have rocking bods even with the baby bump. But the truth is that many of these women have all the time in the world to stay athletic and fit - pregnant or not.
Yet, that doesn’t mean you can’t stay healthy and active while carrying your baby. That’s why we’re bringing you these 10 awesome ways to say fit during pregnancy.
So, prepare to rock that baby bump as your most fit, pregnant self!
1. Invest in a Good Pair of Sneakers
Pregnancy comes with a myriad of side effects, such as morning sickness, swollen breasts, and excessive urination. Although sore, swollen feet is a symptom that most women experience later on in their pregnancy, you should still prepare for it ahead of time.
By investing in a good pair of comfortable sneakers, you’ll be able to keep active for longer, which is key if you want to stay fit during pregnancy. This is also one of the best ways to say fit during pregnancy.
If you’re pregnant, you’re going to want sneakers that will support your feet, ankles, calves, and back.
2. Keep Busy & Make Time for Exercise
With everything you need to do to prepare for baby’s arrival, it may seem like you don’t have time to hit the gym.
But no excuses! Exercising is not only important if you want to stay fit during pregnancy, but it’s also crucial to your baby’s health.
Exercising will keep your energy levels high and help you sleep better at night (which can be difficult during pregnancy). It can also reduce your chances of developing pregnancy-related conditions, such as gestational diabetes and preeclampsia. Not to mention, exercise will strengthen your muscles and help you cope with labor.
Even if you can’t make it to the gym, aim to do some form of light exercise every day.
3. Listen to Your Body
You don’t have to become a weightlifter or a 5K runner to stay fit during pregnancy. Light exercise each day, for at least one hour, will suffice. Still, you should avoid exercises that require jumping, bouncing, and waist-twisting. You should also avoid high-impact sports where falling is a potential risk.
The amniotic fluid which surrounds your baby in the womb will protect him or her. So, in general, your baby will be safe when you exercise during the first and second trimesters. If something causes you too much pain or doesn’t feel right, stop.
4. Drink Enough Water
It’s no secret that pregnancy can cause some women to experience excessive thirst. Whether or not this happens to you, you should aim to sip on up to twelve 8-ounce glasses of water each day.
Water is one of the most important tools that will help you stay fit during pregnancy. Drinking enough water will prevent UTI’s, constipation, and can help with headaches and overheating (which is common during pregnancy).
Plus, by staying hydrated, you’ll reduce swelling and feel more energized. That way, you’ll feel good and you'll be ready to exercise and take on the day!
5. Stay Nourished
Eating enough protein is crucial when expecting a child. And if you want to stay fit during pregnancy, you’re definitely going need protein to help you recover.
The key is to stick to sources of protein that are lean and high in iron. The extra iron will not only keep you from developing anemia but will support your baby’s blood supply, as well.
It’s reported that pregnant women should aim to consume between 71 and 100 grams of protein every day during the second and third trimesters. Chicken, eggs, low-fat milk, pork, legumes, tofu, peanut butter, and dark, leafy greens are some excellent sources of lean protein. Beef is also a great source of protein but should be cooked thoroughly.
Of course, pregnant women should avoid deli meat, seafood, and shellfish. Though these foods contain protein, they run a high-risk of mercury, parasites, and bacteria.
Pregnant women should also avoid ingesting protein supplements, including pills, shakes, and meal bars. Prenatal vitamins are important, as well. That way, mom and baby are getting enough vitamins and minerals each day.
6. Change up Your Exercise
As you progress in your pregnancy, you may find that you’re unable to go for your usual run or do your typical exercises at the gym.
You should still exercise into your third trimester, but by changing up your exercise, you can feel more comfortable while still getting plenty of exercise. Walking, light jogging, swimming, yoga, and pilates are low-impact exercises you can enjoy throughout your pregnancy.
Of course, you have to have fun with your workouts. If you’re not having fun, you’ll lose the motivation to stay fit during pregnancy. If you don’t enjoy something or feel too uncomfortable, switch things up and try something new!
7. Consult with Your Doctor
When in doubt, talk to your doctor about how to stay fit during pregnancy. Women who are underweight or overweight at the start of their pregnancy will likely need to monitor their calorie deficits.
If you’re currently pregnant, it’s also good to talk to your doctor about which exercises you can do throughout each trimester.
8. Get Plenty of Rest & Stay Fit during Pregnancy
Pregnancy takes a lot out of women, so it’s important to get as much rest as possible. When you feel sore or swollen, elevate your feet. And, of course, aim to get 7-9 hours of sleep every night.
The more rested you are, the more energized you’ll feel during the day. And the more energized you are, the easier it will be to stay fit during pregnancy!