5 Tips for Working Out While Pregnant

Pregnant woman working out

When you’re pregnant, it can feel like your whole world changes. Your typical routine may need tweaking, and now you’re not only responsible for your own health, but also that of a little one growing inside you.

That’s why many women decide to adopt or adapt a workout routine while pregnant. Read on to learn about my best tips for working out while pregnant so you can safely stay in shape as you wait for the arrival of your little bundle of joy.

5 Tips for Working Out While Pregnant

These tips for working out while pregnant can help you understand the dos and don’ts of exercising during every trimester. Of course, always talk with your health care provider to understand if working out is a safe option for you during your pregnancy.

1. Stick with low-impact exercises

If you regularly worked out before your pregnancy, it’s often okay to continue with your typical exercise routine. However, if you’re new to working out or as you progress with your pregnancy, it’s best to stick with low-impact exercises. Walking, swimming, pilates, yoga, and mild strength training are all great ways to stay in shape without putting too much strain on your changing body.

2. Fuel your workouts

While it’s always important to fuel your workouts, it’s even more essential to do so if you’re pregnant. That’s because pregnant women typically need to eat around 300 extra calories per day in their second and third trimesters. If exercise is part of your routine, you should also eat additional calories to fuel your workouts (and the baby growing in your belly).

Try building your own customized nutrition plan or working with me as your coach to find the best nutrition plan for your fitness journey.

3. Try shorter exercises 

It’s widely accepted that healthy pregnant women need at least 2½ hours of moderate exercise each week. This means that, realistically, pregnant women only need to work out for 30 minute or less intervals every day. These shorter exercises can still help you stay in shape while also being easy on your joints. 

Try my easy 20-min full body workout that can be done right at home!

4. Stay hydrated

Now more than ever, your body will need plenty of fluids. Pregnant women should be drinking around eight to 10 glasses of water a day, and even more, if they workout. Make sure to carry a water bottle with you during your fitness routine and keep hydrating before and after you exercise to avoid overheating.

5. Do what feels good

Finally, we can’t stress the importance of only doing what feels good while pregnant. Is walking hurting your ankles? Try water exercises! Don’t like how yoga is making you feel? Give the elliptical a go and see if you like that. It’s important to listen to your body, always consult your physician, and only do workouts that make you feel good!

Curious about more tips for working out while pregnant? Reach out to me here at Pancakes & Push-ups for more information on a personal coaching plan while pregnant.