Fitness Training During pregnancy: How to Stay Fit Before, During, and After Pregnancy

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Fitness Training During pregnancy: How to Stay Fit Before, During, and After Pregnancy

fitness training during pregnancy


In the past few years, guidelines on physical exercises during pregnancy have changed drastically. Previous guidelines discourage high-intensity exercises exceeding 140 beats per minute. Various things come to mind when planning to start a physical exercise program during pregnancy. For instance, is it safe to exercise during pregnancy? The current guidelines encourage regular physical workouts throughout pregnancy especially for mothers who were physically active before pregnancy.

Benefits of physical workouts

1. Reduced pregnancy discomfort

Physical activities strengthen your muscles and help the body to control pains during pregnancy. Yoga and stretches exercises ease back aches while walking enhances blood circulation. Also, swimming regularly strengthens the abdominal muscles.

2. Less weight gain

Statistics show that physical exercises enable women to manage weight issues during pregnancy. You are likely to add 7 pounds less than pregnant women who fail to exercise. Physical workouts help you to maintain the healthy weight-gain-range.

3. Labour easily

Physical exercises help women to have short labor and deliver with ease. Strong abs and healthy cardiovascular system give you energy during the pushing stage.

4. Low risks of gestational diabetes

Pregnant women are vulnerable to type II diabetes due to increased blood sugar level. Physical exercises prevent or reduce the chances of developing such complications.

5. Natural birth

Exercising during pregnancy can help you avoid a cesarean section, forceps delivery or other intervention.

Signs of complications during physical exercises

Pregnant women undergo physiological as well as anatomical changes. Center of gravity and postural changes make pregnant women vulnerable to injury when exercising. Also, weight gain increases fatigue when working out.

Pregnant women should avoid overheating by exercise in well-ventilated rooms. It’s recommended that they wear loose, cool clothing and take lots of fluid when exercising especially during hot and weather.

Be very vigilant to signs that may indicate issues with your pregnancy. Stop physical activities instantly and consult your physicians if you experience:

Abdominal pain

Chest pain

Shortness of breath

Decreased foetal movement

Dizziness or blurred vision


Calf pain

Heart palpitations

Uterine Contractions

Abnormal weight gain

Shortness of breath


Back or pelvic pain

Sudden swelling of ankles, hands, and face

Excessive fatigue

Gush of fluid from the vagina

Women who should not exercise during pregnancy:

  • Pregnant women with lung and heart disease, multiple pregnancies, severe anemia, persistent bleeding, ruptured membrane, premature dilation, placenta previa, gestational hypertension, and those at risk of preterm labor should not exercise.
  • It’s best to consult your physician before starting an exercises program during pregnancy. Women with a high-risk pregnancy or pre-term labor issues and diabetes should be monitored by the health care provider to prevent further risks.


Weight gain

The recommended amount of weight gain depends on your health and BMI before pregnancy. Women with healthy weight before pregnancy should add about 25-32 lbs; overweight women add 15 lbs while underweight women add 40 lbs.


Eating a healthy diet helps you to get the energy required for the physical exercises as well as the development of the foetus. Eating fruits and vegetables provides vitamins, minerals, and fiber needed for digestion. You need to consume 300 more calories to gain the energy required for physical exercises. Carbohydrates such as bread, potatoes, pasta and oats provide the much-needed energy during pregnancy.

In conclusion

Exercising during pregnancy enhances your physical and mental health. It’s important to maintain a healthy weight, proper nutrition and exercise program to reduce risks associated with pregnancy.

To get more information about fitness training during pregnancy, click the link below.



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