Pregnancy brings a number of changes to your body. If you have been dedicated to your fitness up until this point you may be concerned about the impact that pregnancy will have on your overall fitness level. Fortunately, it is possible to stay fit during pregnancy. You can stay fit during pregnancy by focusing on water intake, making sleep a priority, moving regularly throughout the day, and continuing with your resistance training program (with doctor approval).
In order to take the necessary steps to stay fit during pregnancy you need to be feeling your best. One important part of feeling good overall is to stay well-hydrated. Your water intake needs to increase during pregnancy because your caloric needs increase. As you adjust your calorie intake during pregnancy, be sure and increase your water intake as well. For example, if your doctor recommends that you increase your calorie intake by 300 calories per day, your water intake should increase by at least 300 ml per day as well. Not getting enough water can come with a number of physical side effects and get in the way of you doing what you need to do to stay fit and protect your overall health.
Make sleep a priority
Making sleep a priority during your pregnancy can help you with your efforts to stay fit. Sleep is restorative both mentally and physically. Missing out on the sleep you need can make it more difficult to make the right eating choices and to get in the appropriate level of movement. As your pregnancy progresses, getting the sleep you need can be more and more difficult. And, it is notoriously difficult to get the sleep you need when you have a newborn. Prioritize your sleep as much as possible during your pregnancy so you have the energy and mental clarity you need to follow your pregnancy fitness plan.
Focus on moving throughout the day
Focusing on moving throughout the day can help you stay fit during pregnancy. Getting in your steps throughout the day can help you stay on track with your movement throughout your pregnancy. Spreading out your movement throughout the day can also give you cardiovascular benefits and help you avoid some of the discomfort that can arise from being sedentary for too long. Movement will become more difficult as your belly grows but being intentional about daily movement will minimize the impact of those changes on your overall fitness.
Continue with resistance training
Resistance training comes with a long list of benefits before, during, and after pregnancy. Sticking with your resistance training plan – even after you become pregnant – can help you maintain your mobility, keep your weight gain at a healthy level, and set you up to reach your post-pregnancy fitness goals more quickly. Talk to your doctor about your current resistance training regimen to make sure that it is safe for you to continue. You will likely need to make some modifications as your body changes but there are many types of resistance training exercises that are considered safe during pregnancy.
Most of the steps for maintaining your fitness during pregnancy are the same as those you follow when you aren’t pregnant. However, you will need to make some adjustments to accommodate the changes in your body. Stay committed to your fitness goals while you are pregnant but try and allow yourself space to appreciate the amazing work your body is doing.