{"id":35262,"date":"2023-02-03T14:35:38","date_gmt":"2023-02-03T13:35:38","guid":{"rendered":"https:\/\/getindya.com\/?p=35262"},"modified":"2026-11-03T17:29:55","modified_gmt":"2026-11-03T16:29:55","slug":"exercise-pregnancy-nutrition","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/exercise-pregnancy-nutrition\/","title":{"rendered":"Exercise and pregnancy: how to eat well"},"content":{"rendered":"\n

Today we explore <\/span>sport and pregnancy<\/b>. How should athletes eat during <\/span>pregnancy<\/b>? Which <\/span>foods <\/b>matter, which should be avoided, and can you maintain <\/span>sports performance<\/b><\/a>?<\/span><\/p>\n

Read on for the answers.<\/span><\/p>\n

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Which Exercise Can You Do During Pregnancy?<\/span><\/h2>\n

During <\/span>pregnancy<\/b>, the body undergoes many <\/span>changes<\/b>, affecting people differently. Unless there is a <\/span>high-risk situation<\/b>, ordinary <\/span>daily life<\/b> and appropriate <\/span>physical activity<\/b> can support <\/span>quality of life<\/b>.<\/span><\/p>\n

Unless your obstetric clinician advises otherwise, <\/span>physical exercise<\/b> is encouraged. The benefits of <\/span>activity<\/b> include <\/span>less pain<\/b>, a <\/span>healthy weight<\/b>, reduced <\/span>gestational diabetes risk<\/b> and increased <\/span>endorphin release<\/b>.<\/span> <\/span><\/p>\n

Consider the <\/span>exercise type<\/b> practised <\/span>before pregnanc<\/b>y. Starting running for the first time may be inappropriate, while existing runners may continue with guidance. Listen to your body, monitor <\/span>heart rate<\/b> and avoid overexertion. Have <\/span>training<\/b> supervised and adapted as pregnancy progresses, considering <\/span>additional demands<\/b> from work, stress and family.<\/span><\/p>\n

The approach <\/span>aerobic exercise<\/b> with low impact<\/b> allows <\/span>intensity control<\/b> throughout pregnancy. An <\/span>elliptical trainer<\/b> maintains fitness while <\/span>limiting impact<\/b>, as do <\/span>swimming and water-based movement<\/b>.<\/span><\/p>\n

Also consider <\/span>pelvic-floor work<\/b>, relevant to childbirth and potentially reducing <\/span>pain and effort<\/b>. Appropriate mobility exercises <\/span>stretch muscles<\/b> and improve <\/span>flexibility<\/b>.<\/span><\/p>\n

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Can Sport Pose Risks to the Baby?<\/strong><\/h3>\n

Choose <\/span>exercise with pregnancy safety in mind<\/b>. Avoid <\/span>fall-risk and contact sports<\/b> or <\/span>objects that could strike you<\/b>.<\/span><\/p>\n

Running involves <\/span>impact<\/b>. Existing runners may need to <\/span>reduce intensity<\/b> later in pregnancy and <\/span>support pelvic-floor strength<\/b>.<\/span><\/p>\n

Monitor <\/span>heart rate<\/b> and<\/span> body temperature<\/b>. Avoid <\/span>intense exercise in heat<\/b> because <\/span>body temperature<\/b> already changes through <\/span>pregnancy metabolism<\/b> and rises further with exertion.<\/span><\/p>\n

From the <\/span>second trimester<\/b>, <\/span>plasma volume <\/b>can increase by 50%, lowering <\/span>haemoglobin concentration<\/b>. Appropriate <\/span>blood monitoring<\/b> and <\/span>supplementation<\/b> when needed matter.<\/span><\/p>\n

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What Should Pregnant Athletes Eat?<\/span><\/h2>\n

During <\/span>pregnancy<\/b>,<\/span> adapt nutrition planning <\/b>to new needs, considering <\/span>age, weight, height, muscle mass, <\/b>body fat<\/b><\/a> and activity<\/b>, alongside <\/span>gestational week<\/b>. <\/span>Individualisation<\/b> is essential.<\/span><\/p>\n

Alongside<\/span> nutrient needs<\/b>, address <\/span>digestive problems<\/b>, <\/span>dehydration<\/b>, <\/span>heartburn, constipation and fatigue<\/b> during <\/span>pregnancy<\/b>.<\/span><\/p>\n

To support <\/span>sport and pregnancy<\/b>, adequate <\/span>fat and carbohydrate intake<\/b> should support <\/span>gestation<\/b> and provide <\/span>enough energy <\/b>for <\/span>activity<\/b>.<\/span><\/p>\n

During the <\/span>second and third trimesters<\/b>, <\/span>calorie needs<\/b> rise for<\/span> the mother<\/b>, growth of the<\/b> baby<\/b> and preparation for <\/span>breastfeeding<\/b>.<\/span><\/p>\n

Maintain <\/span>good <\/b>hydration<\/b><\/a> throughout the day and <\/span>support exercise<\/b> with an <\/span>isotonic drink<\/b> if needed for <\/span>electrolyte balance<\/b>.<\/span><\/p>\n

Within a <\/span>varied diet<\/b>, avoid certain foods and take care when eating out.<\/span><\/p>\n

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Foods to Avoid During Pregnancy<\/strong><\/h3>\n

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