Whether she’s starting a fit pregnancy or walking through a high-risk pregnancy, a woman is naturally protective over her body. It doesn’t matter is she’s pregnant for the first time or the fifth. She’ll eat a little more, plan a little more, and worry a bit more. One of the factors many women worry about is their fitness regimen.
There are so many myths keeping physically active while pregnant. A woman can (and should) exercise throughout her pregnancy. If you’re a pregnant woman who wants to enjoy a fit pregnancy, consider the following tips to achieve this goal.
10 Ways To Stay Fit Throughout Your Pregnancy
1. Track your steps.
Many wellness professionals encourage people to take 10,000 steps every single day. It’s a great way to stay on top of your health, remain active, and challenge your body to move consistently. When you lead a sedentary lifestyle, it’s practically effortless to become complacent in your state.
This need to move is especially true for women when they’re pregnant. To enjoy a fit pregnancy, challenge yourself to track your steps. If you’re able to take 10,000 steps every day, try to make that happen. Take the stairs instead of the elevator all the time. Pace yourself.
Go for a walk in the morning or the evening. Put on some great music or a podcast while you walk on the treadmill for an hour or more. As you become intentional about tracking your steps with a pedometer or smartwatch, you’ll be able to remain fit throughout your pregnancy confidently.
2. Exercise at least once a day.
If work out multiple times each week, now isn’t the time to fall back. Instead, work on exercising at least once a day. It doesn’t matter how you get the workout in. You can head to the gym to enjoy a cardio dance class.
You might decide to get on the bike to enjoy a spin class. If you love to lift weights, that’s a great option to consider. If you’re not in the mood to head to the gym, do a few laps at the local swimming pool. Water is excellent for providing the resistance you need to tone the muscles and gently challenge your body.
If the pool and the gym don’t appeal to you on a particular day, turn on a YouTube video. There are tons of workouts you can try. Take a look at the exercises that are specifically for pregnant women. Purchase equipment like resistance bands to provide an extra challenge to optimize a fit pregnancy.
3. Drink lots of water.
One of the reasons why so many women struggle to remain fit is because they don’t drink a considerable amount of water daily. To maintain a level of fitness during your pregnancy, you’ll have to remain hydrated. Talk to your doctor to find out how much water you need to drink while you’re pregnant. Carry a large water bottle around that you can take sips from throughout the day.
If you’re not great with remembering to drink all of your water, set timers on your phone to remind you. Set three goals for your water intake. You can drink a certain amount of water in the morning. Do the same for the afternoon and evening. Water will help you to feel more energized, fit, and healthy.
4. Stay on top of prepping healthy meals and snacks.
Healthy meals and snacks are imperative as you are housing another human being within your body. However, you don’t need to adopt the idea that you need to binge. Just because you’re carrying a baby doesn’t mean you need to eat for two adults. The baby is only so small for the majority of the fit pregnancy.
You only need a few extra calories each day to maintain a fit, healthy body that can house a growing baby. Therefore, it’s best to prepare your meals in advance. This food prep will help you to avoid fast food stop on the way home. If you know that there’s a particular food you’re craving, do your best to create a healthier version at home.
5. Lift weights.
Don’t be afraid to challenge your body during your pregnancy. The key is to test it within reason. If you’re not used to lifting heavy weights, now isn’t the time to start. Instead, lift what’s comfortable and reasonable for you.
If you’re just a beginner in becoming fit, stay within the five to ten-pound range for weights. Use the free weights to perform light exercises. If you plan to lift heavier weights, always do so with supervision.
During your fit pregnancy journey, it’s a great idea to find a gym partner who’s willing to help you through the workouts. When it’s time to lift weights, you two can spot one another through the process. If you don’t have a friend you can rely on, ask the gym personnel if there’s someone on staff who can help you. If your gym hosts weight lifting classes, attend one of the classes where there’s tons of supervision for each attendee.
6. Get lots of rest.
Don’t underestimate the power of rest. If anything, you’ll want to take advantage of the ability to rest before the baby arrives. While it can be pretty challenging for some women to sleep with a large baby bump, it’s essential to find the right position that works for you.
Furthermore, you’ll want to listen to your body. If you’re feeling exhausted, don’t exercise. This feeling is your body, saying that it needs rest. If you need to take a nap during the day or the afternoon, give yourself the chance to take a break.
During pregnancy, your body and hormones are going through all types of changes. These changes can lead to fatigue. It’s perfectly normal to feel tired. However, you’ll want to do your best to make sure you’re getting the rest you truly need. If you’d like to enjoy the benefits of a healthy, fit body during your pregnancy, always do your best to get at least eight hours of sleep each night.
7. Do prenatal yoga or stretching.
When you’re pregnant, your body will naturally get used to certain positions to adjust to the growing baby bump. Consequently, it can become easy for women to become stiff over time. This stiffness is because they’re not moving their bodies in the ways they’re used to. Thus, it is excellent to make a habit out of stretching and prenatal yoga. You can visit a yoga center to enjoy yoga classes regularly.
Plus, you can do these classes with accountability and supervision. You can also choose to do the stretches at home. There are tons of prenatal stretching exercise options for women who are looking to develop their private practice at home. If you’re able to stretch daily, this will help you to maintain a certain level of flexibility.
8. Take your vitamins.
A well-balanced diet is the best way for a pregnant woman to receive their nutrients.
However, some doctors recommend a prenatal vitamin for women as a supplement. Many women like taking a prenatal vitamin because it’s an easier way to get the added nutrients and vitamins that they need to meet the demands of their ever-changing bodies.
Furthermore, vitamins are a convenient way for you to enjoy ease of protecting your immune system. When you go out in public spaces, you’re exposed to other people’s germs. To maintain an enjoyable fit pregnancy, take a multi-vitamin as it can help you to protect your immune system, and more.
Check with your physician before adding vitamins while you are pregnant.
9. Reduce stress.
To maintain a fit pregnancy, you’ll want to monitor your stress level. Truthfully, they both impact each other. When you’re able to exercise, it will help your stress level remain low. When you’re actively monitoring your stress level, it’ll be easier to focus on building a robust and healthy body during your pregnancy.
Stress can impact your health in really negative ways. Stress can cause illness, disease, and physical pains. Remember to take deep breaths throughout the day. If someone or something is stressing you out, deal with the issue. If you need to see a counselor or eliminate a person from your regular life, do so. Your life and your baby’s life depend on it.
10. Listen to your doctor.
While it’s nice to push yourself to the limit and work hard, you have to move a little differently when you’re pregnant. In fact, it’s a terrible idea to try to work your body out past its ability. Instead, talk to your doctor about what they recommend in your workouts.
As you make regular visits to monitor the baby’s health, be transparent about the workouts you’re doing and how you’re feeling. Full transparency is essential so that the doctors can recommend any vital advice or precautions. Your doctor is there to help you with your pregnancy and your body. Be truthful because it’s better to be safe rather than sorry.
As you implement these ideas, make sure you’re intentional about learning how to monitor what’s normal for your body. Also, don’t compare yourself to any other woman, you know. If your friend did Crossfit during her pregnancy, that’s her journey.
If you’ve never picked up a dumbbell in your life, wait until after the baby arrives to try a Crossfit class. It’s all about finding what works for you to stay fit throughout your pregnancy. Once you’re able to create a routine that helps you to feel your best, stick with it.