8 Ways to Stay Fit and Healthy While Pregnant


It’s important to stay active, fit, and healthy during pregnancy to avoid excess weight gain, gestational diabetes, loss of fitness, and the likelihood of debilitating pregnancy aches and pains.

Moreover, your self-care routines and habits during pregnancy can significantly impact your baby’s health before and after birth.

Here are some simple habits and routines you can follow to stay fit and healthy during pregnancy.

1. Stay Hydrated

Water helps the body absorb vital nutrients from food and deliver them to the organs. Hydration is essential at all times, but it is especially critical to be well-hydrated during pregnancy. You must up your water intake to at least eight to ten cups each day.

Proper hydration can prevent difficult pregnancy symptoms such as constipation, headaches, cramps, edema, muscle aches, and fatigue. Drinking enough water will also make sure your baby gets all the nutrients and nourishment they need to grow at a healthy rate.

Make it easy for you to remember to drink some water every hour. An insulated water bottle can do wonders—you can bring it everywhere with you, and keeping it on your desk and next to your bed can be a simple reminder to hydrate regularly. You could also set a timer to ensure enough water intake each day.

2. Address Your Stress

Stress during pregnancy is unavoidable. However, it’s important not to linger on these negative feelings because they can be detrimental to your overall well-being. You must find ways to relieve your anxiety and address the root cause for a healthy emotional process.

One of the best ways to keep your stress and anxiety in check is by practicing meditation. Even five minutes of daily meditation and mindfulness can work wonders on your body.

3. Say No to Junk Food and Sugar

Occasional pregnancy cravings are natural, and it’s perfectly fine to indulge in them. However, you must not make such indulgences habitual unless your body craves fruits and vegetables.

Stay away from junk and processed food, raw meat, and unpasteurized milk since they can cause unnecessary complications such as food poisoning and constipation.

You must keep your blood sugar levels in check. Gestational diabetes affects millions of women each year, and it can lead to complications throughout your pregnancy and during birth.

4. Maintain a Well-Rounded Diet

Your diet plays a critical role in maintaining a healthy pregnancy and delivering the essential nutrients to your baby. Eat only nutrient-dense, low-fat foods in your diet. Some options are fiber-rich vegetables, colorful fruits, whole grains, and calcium-rich foods.

Make sure you get enough folic acid as it helps keep the fetus healthy. You can find it in legumes, fortified cereals, and green leafy vegetables.

5. Make Good Lifestyle Choices

Your lifestyle choices can have a massive impact on your pregnancy’s progression. You need to leave behind unhealthy habits that you may have gotten used to.

Avoid caffeinated beverages like coffee and soda. Opt for caffeine-free drinks such as herbal tea instead.

Stay away from vices such as alcohol and smoking. Drinking alcohol during pregnancy can cause fetal alcohol spectrum disorder (FASD), whereas smoking can cause sudden infant death syndrome.

You should also incorporate positive habits and practices in your daily routines, such as a prenatal massage or a chiropractic adjustment. These simple treatments offer many relaxing benefits and ensure a smoother delivery.

Consult your OB-GYN for the best lifestyle choices and treatments that will help ensure your wellness throughout your pregnancy.

6. Get a Flu Shot

Influenza can cause severe illness in pregnant people, and an infection can increase the risk of complications for you and your baby. Getting a flu shot is a must during pregnancy because it is the best protection against this illness.

A flu shot will protect you from serious illness and hospitalization, and your baby will also benefit from the antibodies after birth.

7. Get Enough Rest

Pregnancy takes its toll on the body. Your body carries the extra weight of your baby, and it goes through monumental changes, such as your heart working extra hard to pump blood or kidneys working to expel waste from your body. You must make sure to get well-deserved, high-quality rest throughout the nine months.

Restful, deep sleep lasting seven to eight hours is vital during pregnancy, and it’s the best way to mitigate exhaustion and anxiety.

8. Exercise

Regular exercise during pregnancy is one of the best ways to stay fit and healthy. Simple physical activity can ease some of the worst pregnancy symptoms and improve physical, mental, and emotional health.

Benefits of Exercise During Pregnancy

Here’s how staying fit during pregnancy can help you:

  • Reduces the risk of gestational diabetes.
  • Boosts energy levels and reduces fatigue.
  • Improves post-pregnancy recovery.
  • Stretching and postural exercises can improve your posture, make you feel better, look slimmer, and provide more room for your baby to grow while reducing pain in the shoulders and lower back.
  • Keeps your body strong and flexible.
  • Improves blood circulation, emotional health, and sleep.
  • Prepares your muscles for labor and birth.
  • Helps you maintain a healthy weight.

Best Exercises During Pregnancy

Brisk Walking

Brisk walking is one of the easiest and safest exercises to undertake during pregnancy. Walking helps burn calories and keeps your body weight in check. It can also improve your blood circulation and strengthen your leg muscles. It is an excellent cardiovascular workout with minimal impact on your ankles and knees.

You can start with taking a stroll around your neighborhood for ten to fifteen minutes, then work on extending your route. Make sure to walk only on smooth surfaces and wear comfortable clothes and shoes.


Swimming, aqua aerobics, buoyancy, and walking in water are great forms of exercise because they can be done without putting pressure on the joints. Avoid jumping, diving, or any water activity that could impact your belly.

Pelvic Floor Exercises

Pelvic floor exercises such as Kegels can help strengthen and tone your pelvic muscles. Strong pelvic muscles will help you push during delivery and reduce the risk of incontinence during and after pregnancy.

Resistance Strength Training

Resistance strength training exercises using dumbbells or weights can improve cardiovascular endurance, bone strength, and muscle development. A stronger body can lead to more manageable labor and reduce your post-pregnancy recovery time.


Yoga can increase flexibility, strengthen muscles, stimulate blood circulation, and maintain healthy blood pressure. It can also significantly improve your stress management and emotion regulation throughout pregnancy and during labor and delivery.


Supplements for Staying Fit

Anti-Na is a soft chew supplement manufactured by KDD Nutraceuticals meant to relieve nausea and vomiting, which are common pregnancy symptoms. These supplements contain only premium quality natural ingredients: ginger root powder, Vitamin B6, and bioenergy ribose.

Anti-Na can also help boost your energy levels, improve muscle health, and combat stress. These chews are safe, affordable, and come in two delicious and soothing flavors: ginger and lemon.



Pregnancy is one of the most beautiful periods in a woman’s life, and the best way to get through it is to do everything you can to remain fit and healthy.

Although strenuous exercises are a strict no-no during this period, regular low-key physical activity is essential to boost your health, keep your baby healthy, and make your labor and post-delivery recovery easier.

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