STAYING ACTIVE DURING
PREGNANCY
By Erica Ziel
Knocked-Up Fitness
Staying active and exercising during pregnancy has numerous benefits to both you and
your baby. Plus, it increases your chances for
an easier labor, delivery, and recovery.
For an active pregnancy:
• Walk for 30-60 minutes 3-6 days a week.
The treadmill, elliptical, and stationary bike
are good cardio options too.
• Strength train 2-4 days a week, try prenatal
pilates and yoga.
• Practice your kegels all the time.
• Avoid crunches after your belly starts to
pop to decrease chances of abdominal
separation.
• Think about “hugging your baby” gently on
a regular basis. This is a great way to continue to strengthen your abs.
• Strong core muscles can help give you the
strength you need to push your little one
out.
Staying active is only part of the equation to a
healthy pregnancy.
Here are some simple healthy nutritious tips:
• Stay hydrated by drinking plenty of water.
• Greens not tasting so good anymore? Try
adding vinegar with olive oil to replace the
dressing.
• Craving salt? Opt for Himalayan sea salt
instead of table salt.
• Give in to small portions of your “not so
healthy” cravings so you don’t crash and
burn by eating the entire quart of ice cream
in one sitting.
• Eat real food. Avoid anything that comes
in a box or a can.
• Focus on portion control. Eat small healthy
balanced meals and snacks.
• Proteins: beans, legumes, nuts, eggs,
beef, chicken, turkey, pork, cottage
cheese, Greek yogurt, salmon (limit
fish to once a week)
• Fats: avocado, olive oils, coconut oil,
real butter, nuts
• Carbohydrates: fruits, vegetables,
oats, fortified cereals (with little to
no added sugar)
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