{"id":71943,"date":"2025-04-24T19:53:24","date_gmt":"2025-04-24T19:53:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71943"},"modified":"2025-09-17T11:30:32","modified_gmt":"2025-09-17T11:30:32","slug":"staying-fit-while-pregnant-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/","title":{"rendered":"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#The_Benefits_of_Getting_in_Shape_While_Pregnant\" >The Benefits of Getting in Shape While Pregnant<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Whats_Safe_and_Whats_Not_When_Pregnant\" >What&#8217;s Safe and What&#8217;s Not When Pregnant<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Walking\" >Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Yoga\" >Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Dancing\" >Dancing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Strength_Training\" >Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Pelvic_Floor_Exercises\" >Pelvic Floor Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Exercises_to_Avoid_During_Pregnancy\" >Exercises to Avoid During Pregnancy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#Keeping_Fit_During_Pregnancy_Diet_Is_Also_Important\" >Keeping Fit During Pregnancy: Diet Is Also Important<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to staying fit while pregnant, there are mixed opinions. Some people say you should follow your usual fitness regimen and exercise like normal, while others say you had better take it easy.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While many women worry that continuing their exercise routines while pregnant will negatively impact their baby, research has suggested otherwise. In fact, many women who exercise during their pregnancies have reported feeling less tired and having more energy than those who don\u2019t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, it\u2019s best to follow your doctor&#8217;s advice about fitness during pregnancy. Pregnancy can have a profound effect on your body and it\u2019s important to make sure you\u2019re healthy enough for exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your doctor gives you the go-ahead, remember that your baby needs you to take care of yourself. If that means following a less strenuous fitness program than usual, then that&#8217;s what you should do.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_of_Getting_in_Shape_While_Pregnant\"><\/span><b>The Benefits of Getting in Shape While Pregnant<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrary to what many people believe, exercising while pregnant can actually be healthy for both you and your baby (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/#!po=57.3529\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Keep these benefits in mind when it comes to prenatal fitness:<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Maintaining a Healthy Body Weight<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the best things about exercise during pregnancy is that it keeps your weight under control (<\/span><a href=\"https:\/\/bmcpregnancychildbirth.biomedcentral.com\/articles\/10.1186\/1471-2393-11-66\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is good for your health &#8211; studies have shown that mothers who stay fit during pregnancy are less likely to develop gestational diabetes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter wp-image-77580 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman-1024x640.png\" alt=\"Staying Fit While Pregnant\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-woman.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Reduced Stress and Anxiety<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Moms-to-be may find it difficult to stay fit when they feel ill, exhausted, stressed, or depressed. However, exercise can reduce these symptoms by releasing endorphins &#8211; chemicals that elevate your mood and relax your body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30337464\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Better Sleep<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying fit during pregnancy has several health benefits, including better sleep (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1976131720300037#:~:text=Results%3A%20Seven%20studies%20were%20included,2.02%E2%80%9319.11%3Bp%20%3D%20.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise can help you get more shut-eye at night, so you feel refreshed when you wake up.\u00a0<\/span><\/p>\n<ul>\n<li><b>Fewer Digestive Issues<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As your baby grows, you may have more pressure on your stomach and intestines, which can lead to uncomfortable symptoms such as constipation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6033757\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Exercise works to ease these symptoms by helping you digest your food better.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77581\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch-1024x640.png\" alt=\"Staying Fit While Pregnant\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-stretch.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Reduced Swelling<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pregnancy puts a lot of pressure on the veins that carry blood into and out of the uterus. This results in swelling in the legs and feet, which can be uncomfortable. Exercise helps reduce this swelling by improving blood flow to your lower body (<\/span><a href=\"https:\/\/obgyn.onlinelibrary.wiley.com\/doi\/10.1111\/j.0001-6349.2005.00829.x\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Reduced Backache<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying active during pregnancy also reduces backache and other pains that may develop as a result of the extra weight you&#8217;re carrying around (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/back-pain-during-pregnancy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Increased Energy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pregnancy is exhausting for most women. With the added demands of daily life and a developing baby, many moms-to-be look forward to yoga and other restorative exercises.\u00a0<\/span><\/p>\n<ul>\n<li><b>Better Able to Cope with Labor and Delivery<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By staying fit, you\u2019re training your body to better handle the physical stress of pregnancy and childbirth. Regular exercise during pregnancy makes it easier to get through labor and delivery (<\/span><a href=\"https:\/\/obgyn.onlinelibrary.wiley.com\/doi\/full\/10.1080\/00016340903093583\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Easier to Get Back in Shape After Delivery<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Generally, moms who are physically active during their pregnancy find it easier to get back in shape after giving birth. They recover more quickly than others and are less likely to experience the negative side effects of pregnancy. <span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\">core exercises postpartum<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pregnancy-cardio-workout-2\/\">Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_Safe_and_Whats_Not_When_Pregnant\"><\/span><b>What&#8217;s Safe and What&#8217;s Not When Pregnant<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you start an exercise program, you should consult your doctor to see if pregnancy exercise is recommended for you. Your doctor can also help determine what exercises are appropriate once you\u2019ve conceived.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first trimester is the time when most pregnant women experience morning sickness, fatigue, and other symptoms that make it difficult for them to continue their usual fitness routines (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6995862\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you can muster the energy, your doctor may recommend light exercise such as walking. Once the nausea and fatigue subside, women who exercise before and during their first trimester usually go back to their normal fitness activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s generally best to avoid strenuous workouts such as running and high-impact aerobics until after your second trimester. However, doing low-impact workouts such as yoga or swimming can be safe during your entire pregnancy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some pregnancy-safe exercises you can do:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking\"><\/span><b>Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is by far the most common form of exercise that is recommended for pregnant women.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With your doctor&#8217;s approval, you can start a <a href=\"https:\/\/betterme.world\/articles\/betterme-walking-plan-overview\/\">walking program<\/a> two weeks after conception and aim for 30-minute sessions at least three times a week. Depending on your fitness level, you may want to warm up with a five-minute walk and cool down with a five-minute walk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold stretches for 15 to 30 seconds, relax, and then repeat each stretch three times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re fighting morning sickness, try going out in the evening when it&#8217;s cooler.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can increase the intensity of your walk by carrying light dumbbells, speeding up your pace, or going uphill.\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><b>Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga includes a wide range of stretching exercises that have been specifically designed for pregnant women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to yoga, start with basic poses such as downward-facing dog. Once you&#8217;ve mastered this basic pose, you can move on to challenging yoga asanas, such as the warrior pose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid overheating, choose a room with air conditioning or open a window if it&#8217;s warm. You can exercise in loose clothing and wear comfortable yoga pants.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77586\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-low-lunge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><b>Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water exercises are ideal for pregnant women as they are gentle on the joints, help improve blood flow, and are good for the baby (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0160412018322384\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). As with most low impact exercises, water exercises are safe throughout your pregnancy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you enjoy hot tubs and saunas, you should avoid them while pregnant, especially in the first 12 weeks. According to the <\/span><i><span style=\"font-weight: 400;\">NHS<\/span><\/i><span style=\"font-weight: 400;\">, they increase the risk of overheating, dehydration, and fainting (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/finding-out\/health-things-you-should-know-in-pregnancy\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research also shows that prolonged use of hot tubs in early pregnancy may increase the risk of certain birth defects (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21648056\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dancing\"><\/span><b>Dancing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dancing is an excellent way to enjoy music while you exercise. It&#8217;s a great cardio workout that exercises your arms, legs, and abdomen. You can do this with a partner or take a dance class.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just make sure that the dance moves are low-impact and you don&#8217;t overheat while exercising in highly crowded, closed rooms or doing strenuous dances such as aerobics.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><b>Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you think of strength training, free weights and weight machines usually come to mind. However, there are many creative ways you can do this type of exercise during pregnancy. For example, you can use elastic bands or hand weights to tone your arms and shoulders. You can also use your body weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises you can do include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats &#8211;<\/b><span style=\"font-weight: 400;\"> These target your glutes, quadriceps, hamstrings, and calves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall sits &#8211;<\/b><span style=\"font-weight: 400;\"> These are great for toning your leg muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg lifts &#8211;<\/b><span style=\"font-weight: 400;\"> These work out your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tricep dips on a chair &#8211;<\/b><span style=\"font-weight: 400;\"> These work out the triceps and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated dumbbell row <\/b><span style=\"font-weight: 400;\">&#8211; These work out your back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure to slowly build up the number of repetitions you do during each workout session, particularly if you&#8217;re starting a new exercise routine after taking some time off.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been active before pregnancy, chances are you can continue most of your activities throughout your entire pregnancy. However, you must take it easy so you don&#8217;t overdo it. Always work out under the supervision of a trained professional and within the limits your doctor sets for you (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4203346\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77582\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon-1024x640.png\" alt=\"Staying Fit While Pregnant\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/pregnant-pigeon.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When doing any type of strength training program during pregnancy, you should remember these essentials:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up &#8211;<\/b><span style=\"font-weight: 400;\"> Two to three minutes of low-intensity, easy warm-up exercises should be part of your routine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe &#8211;<\/b><span style=\"font-weight: 400;\"> Always remember to inhale and exhale while you exercise. Never hold your breath.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Safety &#8211;<\/b><span style=\"font-weight: 400;\"> Avoid exercises that place excessive stress or strain on your body because this may hurt the baby. Be particularly cautious of exercises that put you at risk of falling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Good posture &#8211;<\/b><span style=\"font-weight: 400;\"> Maintain good posture when you&#8217;re exercising, especially when performing weight-bearing activities such as squats, lunges, chest presses, and overhead presses.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_Floor_Exercises\"><\/span><b>Pelvic Floor Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises target the muscles in your pelvic floor, which help support the uterus and bladder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pregnancy and childbirth can weaken these muscles, which increases your risk of bladder incontinence and other pelvic health issues (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.2217\/WHE.13.17\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One common <a href=\"https:\/\/betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\">pelvic floor exercise<\/a> you can do is the kegel. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten the muscles of your pelvic floor as if stopping a stream of urine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your muscles for a count of three and repeat 10 to 15 times a day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This can be done while sitting at home or when you&#8217;re on the go.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that you should never tighten these muscles when you&#8217;re urinating because this may interfere with the bladder&#8217;s ability to empty completely.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/7-week-pregnancy-diet\/\">7-Week Pregnancy Diet: How to Get the Best Nutrition for You and Your Baby<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Avoid_During_Pregnancy\"><\/span><b>Exercises to Avoid During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some exercises you should steer clear of while pregnant (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><b>Heavy Lifting\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve never lifted heavy weights before, pregnancy isn\u2019t the time to start. You can seriously hurt yourself or your baby, no matter how strong you are.<\/span><\/p>\n<ul>\n<li><b>Contact Sports<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sports such as football, soccer, basketball, and horseback riding involve a lot of running and jumping. Many high-impact sports put excessive stress on the abdominal area, which can be harmful for the baby. Ask your doctor if the sport you&#8217;re interested in is safe for pregnant women.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keeping_Fit_During_Pregnancy_Diet_Is_Also_Important\"><\/span><b>Keeping Fit During Pregnancy: Diet Is Also Important<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While exercise is definitely important when it comes to pregnancy fitness, you shouldn\u2019t neglect your diet. Eating healthy foods is the key to both your and your baby&#8217;s health (<\/span><a href=\"https:\/\/www.karger.com\/Article\/Fulltext\/496471#:~:text=International%20recommendations%20suggest%20that%20during,the%20third%20trimester%20%5B23%5D.\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is a popular myth that says pregnant women should &#8220;eat for two&#8221;. This is false. Women should only eat the amount of food they need for their daily activities, which includes exercise and carrying a baby.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories should you eat? The answer depends on how far along you are in your pregnancy, how much you weigh before becoming pregnant, and whether or not you\u2019re exercising.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72018\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">With that said, the general guidelines are as follows (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/nutrition-during-pregnancy\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>First trimester &#8211;<\/b><span style=\"font-weight: 400;\"> Keep your daily caloric intake the same as usual.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Second trimester &#8211;<\/b><span style=\"font-weight: 400;\"> Increase your average daily calorie intake by 340 calories.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Third trimester &#8211;<\/b><span style=\"font-weight: 400;\"> Add an extra 110 calories to your second-trimester intake.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should keep in mind that eating more doesn&#8217;t necessarily mean you&#8217;re eating better. You should eat nutritious foods that are high in protein, calcium, and other vital nutrients. Although diet alone can\u2019t replace prenatal vitamins (which can be found in most pharmacies or supermarkets), eating healthily will do wonders for both you and your baby. <span data-sheets-root=\"1\">For more details about the <a href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\">pregnancy diet menu<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the most nutritious foods you can use to fuel your body:<\/span><\/p>\n<ul>\n<li><b>High-Quality Protein<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lean meats, eggs, and seafood are all excellent sources of protein. When it comes to seafood, you should avoid eating shark, swordfish, and king mackerel as they contain high levels of mercury. Make sure to get enough protein every day (<\/span><a href=\"https:\/\/advances.nutrition.org\/article\/S2161-8313(22)00771-2\/fulltext\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Fruits and Vegetables<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fresh fruits and vegetables have a high nutrient content. They also help prevent constipation while providing fiber that cleanses the digestive tract.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\"> recommends you aim for at least four servings of fruits and vegetables every day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4644575\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re unable to get your daily servings of fruits and vegetables, consider taking vitamin supplements.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72395\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Whole Grains<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can get your carbohydrates from whole grains such as brown rice, whole-wheat bread, and 100 percent whole-wheat pasta. Whole grains help keep your blood sugar stable and provide you with the energy you need to get through your day.\u00a0<\/span><\/p>\n<ul>\n<li><b>Healthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s best to avoid saturated fats that can be found in processed foods or fast food as they increase your risk of cardiovascular diseases. Instead, choose polyunsaturated and monounsaturated good fats such as those found in olive oil, peanut butter, avocados, and salmon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">American Heart Association<\/span><\/i><span style=\"font-weight: 400;\"> recommends eating fish twice a week to get the benefits of omega-3 fatty acids (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/fish-and-omega-3-fatty-acids\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Water and Fluids<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should drink at least 8-10 glasses (at least 64 ounces) of water every day to stay hydrated and flush out toxins in your system. You can also drink unsweetened tea, juice, and other clear liquids to avoid dehydration.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Caffeine Intake<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It is no secret that a high consumption of caffeine could lead to adverse pregnancy complications. However, this does not mean that pregnant women should avoid caffeine altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that moderate caffeine intake while expectant will not lead to these adverse complications. The <\/span><i><span style=\"font-weight: 400;\">World Health Organisation<\/span><\/i><span style=\"font-weight: 400;\"> recommends a daily intake of 200-300 mg a day for expectant mothers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7035149\/#:~:text=The%20World%20Health%20Organization%20and,health%20%5B68%2C69%5D.\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). However, since this intake may be too high for some (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7035149\/#:~:text=The%20World%20Health%20Organization%20and,health%20%5B68%2C69%5D.\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">), it may be safer to limit your daily intake to less than 200 mg\/day (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2010\/08\/moderate-caffeine-consumption-during-pregnancy\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Quit Smoking and Other Unhealthy Habits<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Smoking, the intake of alcohol, and other illicit substances have been associated with adverse pregnancy effects, both to the mother and the unborn fetus (<\/span><a href=\"https:\/\/bmcpregnancychildbirth.biomedcentral.com\/articles\/10.1186\/s12884-018-1694-4#:~:text=infant%20death%20syndrome.-,Conclusions,cigarette%2Dper%2Dday%20category.\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7061927\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/odphp.health.gov\/healthypeople\/objectives-and-data\/browse-objectives\/pregnancy-and-childbirth\/increase-abstinence-illicit-drugs-among-pregnant-women-mich-11#:~:text=Summary,symptoms%20in%20infants%20after%20birth.\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). Such substances should be avoided at conception, throughout pregnancy, and even after birth for the safety of the mother and child.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72041\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Moms-to-be need to understand that the effects of prenatal fitness extend far beyond pregnancy. Not only does it make it easier for you to recover from labor and delivery, it makes it easier to get back in shape afterward. Pregnancy fitness is all about being healthy, so you and your baby can benefit for years to come.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to staying fit while pregnant, there are mixed opinions. Some people say you should follow your usual fitness regimen and exercise like normal, while others say you had better take it easy.\u00a0 While many women worry that continuing their exercise routines while pregnant will negatively impact their baby, research has suggested otherwise. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-71943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you struggling with \u2605 STAYING FIT WHILE PREGNANT \u27a4? Here are some tips on how to be healthier and fitter while you&#039;re expecting.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness\" \/>\n<meta property=\"og:description\" content=\"Are you struggling with \u2605 STAYING FIT WHILE PREGNANT \u27a4? Here are some tips on how to be healthier and fitter while you&#039;re expecting.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-17T11:30:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness\",\"dateModified\":\"2025-09-17T11:30:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/\"},\"wordCount\":2357,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to staying fit while pregnant, there are mixed opinions. Some people say you should follow your usual fitness regimen and exercise like normal, while others say you had better take it easy.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\\\"><img class=\\\"aligncenter size-large wp-image-72043\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While many women worry that continuing their exercise routines while pregnant will negatively impact their baby, research has suggested otherwise. In fact, many women who exercise during their pregnancies have reported feeling less tired and having more energy than those who don\u2019t.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Generally, it\u2019s best to follow your doctor's advice about fitness during pregnancy. Pregnancy can have a profound effect on your body and it\u2019s important to make sure you\u2019re healthy enough for exercise.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If your doctor gives you the go-ahead, remember that your baby needs you to take care of yourself. If that means following a less strenuous fitness program than usual, then that's what you should do.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Benefits of Getting in Shape While Pregnant<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Contrary to what many people believe, exercising while pregnant can actually be healthy for both you and your baby (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/#!po=57.3529\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Keep these benefits in mind when it comes to prenatal fitness:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"text-align: left;\\\"><b>Maintaining a Healthy Body Weight<\/b>< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/\",\"name\":\"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant.png\",\"dateModified\":\"2025-09-17T11:30:32+00:00\",\"description\":\"Are you struggling with \u2605 STAYING FIT WHILE PREGNANT \u27a4? 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Here are some tips on how to be healthier and fitter while you're expecting.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness","og_description":"Are you struggling with \u2605 STAYING FIT WHILE PREGNANT \u27a4? Here are some tips on how to be healthier and fitter while you're expecting.","og_url":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-17T11:30:32+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness","dateModified":"2025-09-17T11:30:32+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/"},"wordCount":2357,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to staying fit while pregnant, there are mixed opinions. Some people say you should follow your usual fitness regimen and exercise like normal, while others say you had better take it easy.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Staying_Fit_While_Pregnant\"><img class=\"aligncenter size-large wp-image-72043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">While many women worry that continuing their exercise routines while pregnant will negatively impact their baby, research has suggested otherwise. In fact, many women who exercise during their pregnancies have reported feeling less tired and having more energy than those who don\u2019t.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Generally, it\u2019s best to follow your doctor's advice about fitness during pregnancy. Pregnancy can have a profound effect on your body and it\u2019s important to make sure you\u2019re healthy enough for exercise.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If your doctor gives you the go-ahead, remember that your baby needs you to take care of yourself. If that means following a less strenuous fitness program than usual, then that's what you should do.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>The Benefits of Getting in Shape While Pregnant<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Contrary to what many people believe, exercising while pregnant can actually be healthy for both you and your baby (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4622376\/#!po=57.3529\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Keep these benefits in mind when it comes to prenatal fitness:<\/span>\r\n<ul>\r\n \t<li style=\"text-align: left;\"><b>Maintaining a Healthy Body Weight<\/b>< ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/","url":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/","name":"Staying Fit While Pregnant: Diet and Exercise Hacks for Prenatal Fitness - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/staying-fit-while-pregnant-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/587-Staying-Fit-While-Pregnant.png","dateModified":"2025-09-17T11:30:32+00:00","description":"Are you struggling with \u2605 STAYING FIT WHILE PREGNANT \u27a4? 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