The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you cope with labor.

Exercise is not dangerous for your baby. According to the NHS, there is evidence that active women are less likely to experience problems in later pregnancy and labor.

As of writing this article, I’m on my 34-weeks of pregnancy. Overall I gained 4,1kg since the beginning, including the weight of the belly, waters, new blood and placenta. Here are the top things that help me to stay fit and not gain excessive weight.

How to stay fit and healthy during pregnancy

1. Continue exercising

If you were already active before pregnancy, continue with your regular exercise routine. If you weren’t into fitness before, consider starting some new activities. During pregnancy, it’s important to make adjustments and be mindful of the exercises you do.

I personally enjoy going to the gym and have been going 4-5 times a week during my pregnancy. However, I have made some modifications to my routine. I have excluded exercises that target the abs and have stopped using machines and heavy weights. Instead, I focus on using dumbbells and doing resistance exercises. My go-to exercises include squats, lunges, and various arm workouts.

If you’re not a fan of the gym, yoga or swimming are great alternatives to keep your body moving during pregnancy.

2. Walk as much as possible

Simply going to the gym or doing yoga is not enough. It’s important to keep your body in motion throughout the day, not just for an hour.

I have tried to minimize the use of vehicles and take long walks whenever possible. Achieving 10,000 steps may seem easy, but it can be more challenging than it appears. To reach this goal, start by tracking the number of steps you take each day. Try to aim for 10,000 steps daily. If you have a car, consider using it less and walking to places like your friends’ houses, the grocery store, or your office. If you use public transportation, consider getting off at a different stop to allow for an extra 10-15 minutes of walking.

3. Stretch regularly

Even if you don’t take extra yoga or pilates classes during pregnancy, try to stretch for about 10-15 minutes at home every day. Stretching helps alleviate pregnancy aches and pains and can relieve pregnancy symptoms. Here is a great 15-minute full-body daily stretch routine you can do at home: YouTube Link

4. Maintain a healthy diet

Eating healthily is crucial during pregnancy as it supports the development and growth of your baby while providing essential nutrients. Ensure you consume plenty of fruits and vegetables as they are rich in vitamins, minerals, and fiber, which aids digestion and prevents constipation. Try to incorporate vegetables into every meal, such as adding tomatoes or cucumbers to your morning toast or enjoying salads and roasted veggies for lunch and dinner.

Avoid foods high in fat and sugar as they are calorie-dense and can contribute to weight gain. Pay particular attention to sugary drinks as they can easily lead to excessive sugar consumption.

5. Don’t eat for two

You may experience increased hunger and cravings during pregnancy, but it doesn’t mean you should double your food intake. Pregnancy is not an excuse to overindulge. Before snacking, ask yourself, “Am I really hungry right now, or am I just bored or craving something tasty?” Be mindful of your eating choices, as each bite not only affects you but also your baby.

6. Dance to your favorite music

One great way to stay active during pregnancy is by dancing to your favorite music. Not only does it uplift your mood, but it also provides an opportunity to burn those extra calories. Whether you choose to dance alone, with your partner, or with friends, it’s a super fun and effortless way to keep your body moving and stay fit during this special time. Dancing during pregnancy has numerous benefits. It helps to improve blood circulation, strengthen your muscles, and enhance flexibility. Additionally, it can also boost your energy levels and reduce pregnancy discomforts such as back pain and swelling. So, put on some music, let loose, and enjoy the wonderful experience of dancing to your favorite tunes while nurturing your body and bonding with your little one.

7. Take the right supplements

It is widely known that the deficiency of vitamins and minerals can have a significant impact on your overall health and energy levels. Therefore, it is crucial to ensure that all your nutrient levels are within the normal range. While ideally, most of the vitamins and minerals should be obtained from a well-balanced diet, it is important to consider taking additional supplements if any essential nutrients are lacking.

During my pregnancy, as an extra supplement I take daily folic acid, vitamin D, iron, calcium and magnesium. These supplements help meet the increased nutritional demands of pregnancy and keep the well-being of both me and the baby.

Stay active

During pregnancy, continue engaging in your normal daily physical activity or exercise, such as sports, running, yoga, dancing, or even walking to the shops and back, for as long as you feel comfortable. Try to be active for at least 150 minutes every week.

Whichever activities you choose, you are more likely to stick with them if you do things you enjoy.