Pregnancy fitness? Yes, right. You are pregnant, your body is undergoing several changes, and a new life is developing inside of you; and depending on you. But you are not sick, you are not suffering from an illness, so there is no reason why not to stay fit

2. Pregnancy fitness? Yes, right. You are pregnant,
your body is undergoing several changes, and a
new life is developing inside of you; and
depending on you. But you are not sick, you are
not suffering from an illness, so there is no
reason why not to stay fit.

5. In fact, if you are a healthy woman, your
pregnancy is doing well, and showing no
complications, the more fit and active you are,
the better.
Fitness involves healthy eating and
appropriately exercising, and if you take care of
both aspects, your body will find it easier to
adapt to your changing body shape, needs and
gains. Fit pregnant women cope with labor with
more ease. Furthermore, exercising during
pregnancy has benefits, some of which are:

7. – Improved energy.
-Decreased risk of acquiring gestational diabetes.
-Reduced risk of acquiring long-term obesity.
-Improved posture and reduced backaches.
-Reduced risk of gestational diabetes, swelling
and bloating.
-Improves your cardiovascular system, which
also benefits the amount of oxygen your baby
receives.
-Helps to reduce the stress and anxiety
sometimes associated with pregnancy.
-Reduces the risk of acquiring urinary
incontinence which is common in many pregnant
women, especially at the latest stages.

9. That being said, you will need to bear in mind certain
considerations. Although physical activities and sports
are beneficial, you will need to restrict yourself in some
aspects (such as not exhausting yourself till becoming
breathless), or avoid certain sports for your baby´s sake.

11. When it comes to the nutritional aspect of pregnancy
fitness, needless to say, that you have to keep a balanced
diet, and follow the indications of your doctor. Depending
on how much you exercise, you may need more of certain
nutrients than other moms to be.

13. Getting straight to physical activity which is
usually one of the first concerns pregnant
women show. If you do physical activities or
exercise (dancing, yoga, running, tennis, cycling,
etc.) you can keep on with your regular routines,
as long as you keep feeling comfortable, unless –
for some reason- your doctor specifically
prohibits you from exercising. Of course, even if
you have been practicing a particular sport and
are continuing doing so, don´t forget to tell your
instructor right from the moment you discover
you are pregnant. Being aware of that, your
instructor will be able to give you particular
recommendations or precautions if required.

15. As we mentioned above, you can continue exercising
unless otherwise prescribed by your physician.
There are yet a few precautions you need to take:
-Warm up before you start exercising.
– Don´t exercise up to exhaustion. If you can´t speak
because you are breathless, you have then trained too
hard.
-Avoid exercising strenuously in excessively hot
weather.
-If exercising in heated swimming pools, beware,
particularly if you have low blood pressure.
-Drink, drink and drink plenty of water during training.
-If you practice any martial arts, you can do all training
and warm up, but you must avoid the sparring. Don´t
risk getting an unwanted kick or punch in your womb!

17. Avoid having to lie flat on your back mainly
after the fourth month, and never do it for more
than one minute. In such position, you are
putting pressure on a vessel that carries
oxygen and nutrients to your baby.
-Never hold your breath, such in some weight
lifting exercises, this could augment your blood
pressure and reduce the oxygen your baby
receives.
-Avoid much jumping. You could harm your
pelvic tissues and your joints, which are
already carrying extra weight.
-Forget about scuba diving; your baby could
suffer from decompression sickness and gas
bubbles in the blood.

19. If you had not been practicing sports or exercising before
getting pregnant, you could still enjoy the advantages of
pregnancy fitness. Walking on a daily basis is a great
option. You can also consider yoga, Pilates or aqua gym.

20. Usually, doctors recommend pregnant women
doing about 30 minutes of exercise most days
of the week. The type of exercise will vary a lot
from woman to woman. One of the main factors
is how active the woman was before she got
pregnant. Obviously, we are talking about
healthy women and non-complicated
pregnancies. It is known that highly competitive
athletes can keep a quite elevated pace of
training during their pregnancy without
suffering any harm or cause any harm to their
babies. Something similar happens with women
who practice weightlifting and get pregnant

22. Even though pregnancy is highly motivating
for many women, those who weren´t used to
exercising before getting pregnant should be
very careful, and should avoid starting a
strenuous training plan. So, don´t expect to
find a pregnancy fitness program that fits all.
We have given you some recommendations
that any pregnant women willing to enjoy a
healthy pregnancy and stay fit could benefit
from. Again, there is not such thing as a
standardized plan that fits all.