Absolutely yes! It is possible to be pregnant and fit at the same time. This might come as a shocker for some of you so let me tell you what having a fit pregnancy would entail. In the absence of obstetric complications, it’s advisable to continue or start a workout routine. However, there are few things you need to keep in mind including the production of the hormone relaxin which will loosen up joints making it easier to injure yourself. So, don’t be so hard on yourself because your main goal is to stay fit and prepare for childbirth as well as the work that comes when the baby arrives.

In this article I will be precise about the dos and don’ts when it comes to having a fit pregnancy. Let’s dive in now, shall we?


Exercise during pregnancy is beneficial to both the mother and the baby. Here are some of the advantages you get from a workout program during pregnancy.

  • Prevent gestational diabetes
  • Decrease the risk of pre-eclampsia
  • Have babies with normal birth weight
  • Prevent excess maternal weight gain
  • Improve ability to cope with labor
  • Enhance progressive return to pre-pregnancy weight
  • Help you sleep better


As much as exercise is beneficial during pregnancy, it is advisable to not start a workout program if you have:

  • Irregular heartbeat
  • Intrauterine growth retardation
  • A sedentary lifestyle
  • Orthopedic limitations that get worse with exercise
  • History of smoking
  • Are extremely overweight
  • Are extremely underweight
  • Severe anemia
  • Chronic bronchitis
  • Type 1 diabetes
  • Hypertension
  • Hyperthyroidism
  • Seizure disorder


Before taking up any form of exercise while pregnant, it is important to ask your health care provider. Some pregnancies tend to have complications. On the other hand, if there are no concerns about your pregnancy here are some activities you can include in your workout routine.

  • Running, jogging, and walking-these are activities that can be managed and help with pelvis alignment. These are activities you can do at your own pace.
  • Swimming and aquaerobics ease baby aches, strengthen stomach muscles, and are easy to the joints.
  • Strength workouts with exercise balls, resistance bands, weight bars, and hand weights. These keep your body strong for childbirth and the work that comes after childbirth.
  • Yoga is also good for strength and flexibility. However, there are a few poses that will get uncomfortable as your belly starts to grow.
  • Pregnancy exercise classes are also a good way to stay fit. In addition to getting fit, you get to meet other moms to be and share your different experiences.
  • Cycling, both indoor and outdoor is also a good form of exercise while pregnant as it is easy on the joints.
Pregnancy exercise class:pexels


Once you start your workout routine there are a few things you need to look out for so as to not compromise on your health and that of your baby. It is advisable to stop exercise and consult your healthcare provider if the following happens:

  • You get contractions
  • Start to feel dizziness
  • Have shortness of breath
  • Get headaches
  • Have increased swelling in your legs
  • Muscles start to feel weak
  • Get vaginal bleeding
  • If you can’t feel the baby moving
  • Get nausea
Dizziness and headaches during exercise are a red flag and you ought to stop immediately: pixabay

In conclusion, get a go ahead from your healthcare provider, listen to how your body responds to exercise and do not over do it. Feel free to share your fit pregnancy experience with us. Also let us know what has worked for you and some of the gains you enjoyed.

A sports, exercise and wellness consultant. Check out her Instagram @muenikimani

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