Fit Pregnancy

​What to Do to Stay Fit

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• For food cravings, learn what foods you are more attracted to and replace them with a healthy alternative.

• Sleep, reduce stress, especially before going to sleep.

• Stay active during the day unless your doctor says otherwise. Walk for 5 minutes after being seated for more than 45 minutes, exercise up to 40% - 50% of your actual body capacity, and do not exercise to exhaustion.

• Avoid sugar and replace it with a natural alternative like stevia; sugar is detrimental to the child's brain.

• Water intake, during the day, takes around 10 cups of clean water every day.

• Recovery rest, take a break after being in physical activity for more than 2 hours, and resume activity.

• Pay attention to your body temperature and blood pressure.

• Eat enough food and an extra 300 calories.

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What Not to Do to Stay Fit

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• Don't perform abdominal exercises like planks or pushups.

• Don't do exercises on your back (after the first trimester).

• Avoid high-altitude activities.

• Don't start a new workout regimen during your pregnancy.

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Supplements & Vitamins for a Fit Pregnancy

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During pregnancy, a balanced diet is essential, but some supplements and vitamins may help support the health of both the mother and the baby. Here are some important supplements and vitamins commonly recommended for a fit pregnancy.

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• Folic Acid (Vitamin B9) Is crucial during early pregnancy for the development of the baby’s neural tube (which becomes the brain and spinal cord). It can help prevent birth defects like spina bifida. 

• Prenatal Multivitamins: Contain a combination of essential nutrients, including folic acid, iron, calcium, and DHA (an omega-3 fatty acid), which support both maternal and fetal health. 

• Iron: Supports the production of red blood cells and prevents anemia, which is common during pregnancy due to increased blood volume.​ Taking iron with vitamin C can improve absorption.

• Calcium: Supports the development of your baby’s bones and teeth. It also helps maintain your bone density and supports muscle function.​

• Vitamin D: Helps with calcium absorption and supports the immune system.​

• Omega-3 Fatty Acids (DHA & EPA): Especially DHA, are essential for the development of the baby’s brain and eyes.

• ​Iodine: Is essential for the development of the baby’s brain and nervous system.​

• Magnesium: Supports muscle function, reduces leg cramps, and may prevent preterm labor.​

• Vitamin B12: Supports the nervous system and red blood cell production.​

• Probiotics: Support gut health, immune function, and can help with digestion, especially if you experience pregnancy-related issues like constipation.​

 

Consult with your healthcare provider before starting any supplements. It’s best to discuss your needs with your doctor, especially if you have specific health concerns.

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Extra Tips to Stay Fit

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• Make a plan; your plan should include goals you can reach.

• Consistency is critical; make sure you do it no matter what.

• Listen, and pay attention to your body before, during, and after exercise.

• Pre-pregnancy, start exercising before your pregnancy.

• The trial begins slowly till you learn the proper form and movements.

• Do it right; use a good state of each exercise.

• Warm up, always warm up for 10 to 15 minutes before starting.

• Mix, always change your daily routines.

• Change your exercises according to your trimester.

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Last Thoughts

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Enjoy this time, remember to exercise in moderation, and ask your doctor if it is safe to start exercising during pregnancy. A good measure is to confirm with your health professional each time you begin a new trimester.