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How to Stay Fit and Healthy During Pregnancy: Your Essential Checklist

3 min read

We all know that pregnancy can put enormous strain on your body. The good news is that there are things you can do to make sure that both you and your baby stay healthy and safe over the next 9 months. Here are our essential tips to help you stay fit and healthy during your pregnancy.

How to Stay Fit and Healthy During Pregnancy: Your Essential Checklist

How to Stay Fit and Healthy During Pregnancy: Your Essential Checklist

Take Prenatal Vitamins and Supplements

Eating a healthy and well-balanced diet will help you get all the minerals and vitamins that you need while pregnant. However, extra supplements can help support your body as well as the baby’s growth and development. Folic acid and Vitamin D are great for supporting pregnancy. Avoid additional vitamin A.


Try to keep your body fit by undertaking light exercise while pregnant. This will help you adapt to your changing body shape and make it easier to get back in shape after the birth.
You may consider attending pregnancy-specific classes, such as pregnancy yoga, or stick to a reduced amount of your normal exercise. Swimming makes a great choice as the water supports your increased weight.
Always make sure that any exercises and stretches are safe. Don’t exhaust yourself and don’t push yourself to take on too much.

Check-Ins with Your Dentist

Pregnancy can have an adverse effect on your teeth and gums. This includes increased plaque and swollen gums. For this reason, it’s important to maintain regular dental hygiene checks.
Schedule an appointment today to keep your teeth and gums healthy throughout pregnancy. Be sure to let your dentist known that you are pregnant. They can discuss with you the treatments that they can and cannot provide during your pregnancy.

Keep Hydrated

When you are pregnant, your blood volume increases by around 50% to supply essential nutrients and oxygen to your baby as well as you. You need to drink more water to support this increased blood gain and activity.
Try to drink a minimum of 8 glasses of water a day to stay properly hydrated. Drinking enough water can help lessen other uncomfortable pregnancy side effects, including constipation, headaches, fatigue, and swelling.

Stay Protected from the Sun

When you’re pregnant, your skin is more susceptible to damage from UV rays. You are more likely to get sunburn as well as chloasma (dark, blotchy patches of skin on the face).

If you’re heading out for a day in the sun, be sure to use a sunscreen with SPF of at least 30. You may consider swapping to a daily moisturizer that contains SPF.

Check Your Medication

It’s important to check that any medication that you’re taking is safe for your baby – so ask your doctor or midwife. If you need to take pain relief at any point during pregnancy, you should also check with a health professional. Non-steroidal anti-inflammatory drugs (NSAIDs) – e.g. ibuprofen – are not recommended for use by pregnant women.

Rethink Your Spa Treatments

Relaxation and pampering are great to help you de-stress when pregnant. You just need to be careful with the treatments and activities you choose. Some are unsafe for you and your baby.
Hot tubs and saunas come with the risk of overheating and can be harmful to your baby. You should also avoid massages around your bump and lower back. If you’re heading to the spa, makes sure that they know that you’re pregnant.

Don’t Be Afraid to Ask

Finally, you shouldn’t be afraid to ask for advice or help. If in doubt about any health issue, always contact a medical professional. If you experience any worrying symptoms, call your doctor right away – these might include strong cramps, bleeding, contractions, heavy pain, and faintness.

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