Pregnancy is not only a life-changing experience but it is also filled with an emotional rollercoaster of highs and lows both mentally and physically. While pregnancy may sometimes take a toll on your body and mind, it is better to stay strong and healthy to help your body prepare for childbirth.

Staying fit during pregnancy helps you deal with pesky symptoms of pregnancy such as constipation, and other pregnancy pains. Also, when you exercise, you will notice that your energy levels are high enough to help you throughout the day.

Here are some tips on how you can stay fit while you are pregnant with your little one:

Talk to your Doctor

Before you begin to work out, be sure to get a go-ahead from your doctor. He or she should run tests on you to see how much workout your body can handle.

Working out during pregnancy is a topic that has elicited mixed reactions with some people worrying that exercise could bring harm to the baby on board. However, if your OB/GYN has given you the green light to work out, then you have no reason to worry.

Start Out with an Easy Walk

In your daily schedule be sure to slide in some time to take small and easy walks. Going outside allows you time to enjoy some fresh air and also get some vitamin D. Babies born to women who exercised during pregnancy have been found to have a higher cardio fitness level than babies born to women who did not exercise.

Once the baby is born it will be easy to continue taking the same small walks with your baby by investing in a convertible stroller perfect for newborns. Building good habits during pregnancy will more than likely help you to continue to stay fit rather than trying to motivate yourself to do something new after the baby arrives.

Exercise Regularly and Don’t Stop

Finding the motivation and energy to exercise while pregnant can be quite hard. However, working out has so many benefits on your mental and physical health. For you to reap these benefits, you should consider working out regularly.

Pregnancy should not stop you from attending your favorite yoga or workout class. Consider having a talk with your gym instructor and let him or her know you are pregnant so that they can help you follow a workout routine that is safe for you in your current state. Also, consider swimming as a form of exercise during pregnancy as it is a low-intensity workout and fun.

Adopt a Healthy Diet

During pregnancy, the food you eat is not only a source of nourishment for your body but also the little one you are carrying. For this reason, you ought to adopt a healthy diet.

Foods that you should eat include:

  • Whole grains
  • Fruits
  • Vegetables
  • Lean proteins

You should avoid taking alcohol and limit your intake of

  • Processed foods
  • Caffeine
  • Processed sugars (Sugars can negatively affect your little one’s intelligence and memory)

Foods that are a no-no during pregnancy include

  • Unpasteurized cheese
  • Deli Meats
  • Organ meats

Your diet should also include minerals and nutrients such as Iron (helps the body in the maintenance of a healthy hemoglobin level), folate (reduces the chances of your little one suffering from neural tube defects) and calcium.

Calcium-rich foods include:

  • Green Vegetables
  • Dairy products

Iron-rich foods include:

  • Leafy greens
  • Beans
  • Red meat
  • Eggs
  • Salmon

Foods rich in folate include:

  • Bread
  • Cereal
  • Rice
  • Pasta

Eating wholesome foods will also help you deal with your cravings as they keep you full for a longer period of time. In your next visit to your doctor, be sure to ask him or her to give you a list of items that you are safe for you to consume during pregnancy.

Also, remember to ask for advice about the prenatal vitamins that you should take depending on the trimester that you are in.


Water is very essential during pregnancy. Hydration helps a great deal in the formation of the amniotic sac and placenta. Drinking water will also ensure your energy levels stay up and relieve you of constipation (which is one of the common pesky symptoms of pregnancy).

Pregnant women are advised to take up to 2.3 liters of liquid throughout the day during pregnancy. To ensure that you drink enough water daily, get a water bottle and carry some water everywhere you go. If at some point you detest the taste of plain water, consider flavoring it with strawberries, lemons, or cucumbers.


Staying fit while pregnant does not mean you have to put pressure on yourself. Whenever you feel tired, don’t fight it; take a nap. Your body needs a break; don’t pressure yourself too much. The little guy or girl growing inside your tummy is already putting enough pressure on your body.