Preparing Body For Pregnancy—How To Become A Fit And Healthy Mom

Preparing Body For Pregnancy

Getting ready to welcome a new life into the world is a fantastic journey, full of excitement, happiness, and a bit of uncertainty. 

As you get closer to becoming a parent, it’s really important to think about how healthy your body is. 

While you may be thinking a lot about baby names and getting things ready for the nursery, getting fit before getting pregnant is like a secret superhero of this whole adventure.

So, join us as we explore why being healthy before pregnancy is such a big deal. 

We’ll look at how exercise can make it easier to have a healthy baby and how your diet helps your body and mind, and we’ll give you some practical tips for getting started.

Pregnancy Nutrition Course

Preparing body for pregnancy

The steps below are key to having a healthy and successful pregnancy. It all starts with a preconception check-up.

1. Preconception Checkup

Schedule a preconception appointment with a healthcare provider. They can assess your overall health and health history, identify any underlying conditions that might affect pregnancy, such as high blood pressure or preeclampsia, and offer guidance on necessary vaccinations, medications, or lifestyle changes.

2. Healthy Diet

Eat a well-balanced diet rich in nutrients like folic acid, iron, calcium, and other essential vitamins and minerals. Focus on various fruits, vegetables, lean proteins, whole grains, and healthy fats.

3. Folic Acid

Folic acid is crucial for fetal development. Taking a prenatal vitamin with folic acid before conception and during early pregnancy can reduce the risk of certain congenital disabilities and health problems in your little one.

4. Maintain a Healthy Weight

Being either underweight or overweight can impact fertility and pregnancy outcomes. 

Aim to achieve a healthy weight through a balanced diet and regular exercise. Your healthcare provider may check your body mass index (BMI) before you conceive and advise you on an ideal weight for pregnancy.

5. Regular Exercise

Regular, moderate exercise can help maintain a healthy weight and improve overall fitness. Consult your healthcare provider about safe exercise options during pregnancy.

6. Limit Harmful Substances

Avoid drinking alcohol, smoking tobacco, using recreational drugs, and excessive caffeine intake, as these can negatively affect preconception health and potentially lead to premature birth, congenital disabilities, and fetal alcohol spectrum disorders

It’s also wise to limit your exposure to harmful chemicals and environmental toxins that may affect your preconception health.

7. Manage Chronic Conditions

If you have chronic health conditions such as diabetes, hypertension, or thyroid issues, work with your healthcare provider to manage these conditions before getting pregnant.

8. Review Medications

Review any medications you’re taking with your healthcare provider. Some medications may need to be adjusted or replaced with pregnancy-safe alternatives.

9. Manage Stress

Practice stress-reduction techniques such as yoga, meditation, deep breathing, or engaging in hobbies you enjoy.

10. Get Enough Sleep

Prioritize getting enough restorative sleep each night to support your overall health and well-being.

11. Stay Hydrated

Drink plenty of water to stay hydrated, which is important for your own health and for supporting a healthy pregnancy.

12. Stay Informed

Educate yourself about the various pregnancy, childbirth, and postpartum care stages. Attend prenatal classes if available.

Preparing body for pregnancy

How to prepare your body for pregnancy through diet

Certainly, a healthy diet is crucial before and during pregnancy to provide the necessary nutrients for your well-being and your baby’s development. 

Here are some dietary tips for pre-pregnancy and during pregnancy:

Pre-Pregnancy Dietary Tips

1. Folic Acid

Start incorporating foods rich in folic acid, such as leafy greens, citrus fruits, fortified cereals, and legumes. Folic acid is essential for preventing neural tube defects in the early stages of pregnancy.

2. Whole Grains

Choose whole grains like brown rice, quinoa, whole wheat bread, and oats. These provide complex carbohydrates, fiber, and essential nutrients.

3. Lean Proteins

Opt for lean protein sources such as poultry, fish, lean meats, eggs, tofu, and legumes. Protein is essential for tissue repair and growth.

4. Healthy Fats

Include sources of healthy fats like avocados, nuts, seeds, and olive oil. Omega-3 fatty acids in fatty fish like salmon are important for brain and vision development.

5. Calcium

Ensure you get enough calcium through dairy or fortified plant-based alternatives, leafy greens, almonds, and fortified foods. Calcium is crucial for bone health.

6. Iron

Consume iron-rich foods like lean meats, poultry, fish, fortified cereals, spinach, and lentils. Iron supports oxygen transport in the blood.

7. Hydration

Drink plenty of water to stay hydrated. Proper hydration is important for overall health and digestion.

8. Limit Processed Foods

Minimize processed foods high in added sugars, unhealthy fats, and sodium. Focus on whole, nutrient-dense foods.

Remember, every pregnancy is unique. Your dietary needs may vary based on your health status, any medical conditions, and individual preferences. 

Stay in touch with your healthcare provider to develop a dietary plan that meets your needs during the pre-pregnancy and pregnancy stages.

Preparing body for pregnancy

The importance of getting fit before pregnancy

Getting fit before pregnancy isn’t just about aesthetics—it lays the foundation for a healthier and more comfortable journey into motherhood.

This proactive approach to fitness offers a range of benefits that extend far beyond the nine months of pregnancy. 

Investing time and effort in your physical health before conception sets the stage for a smoother transition into pregnancy, enhanced overall well-being, and increased resilience throughout the different stages of motherhood.

Here’s a guide to getting fit before pregnancy:

1. Choose Safe Exercises

Focus on exercises that are safe and suitable for pre-pregnancy fitness. 

Low-impact activities such as walking, swimming, cycling, and prenatal yoga can help improve cardiovascular health, muscle tone, and flexibility without placing excessive stress on your joints.

2. Build Cardiovascular Endurance

Engaging in cardiovascular exercises helps improve your heart health and stamina. 

Aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into shorter sessions spread across the week.

3. Strengthen Core and Pelvic Muscles

Strong core and pelvic floor muscles are essential during pregnancy and childbirth. Incorporate exercises like pelvic tilts, bridges, and modified planks to help strengthen these areas.

4. Focus on Strength Training

Incorporate resistance training to build muscle strength. Use light to moderate weights or resistance bands for exercises targeting major muscle groups. 

Strengthening your muscles can support your body’s changing needs during pregnancy.

5. Maintain Flexibility

Flexibility exercises, such as stretching and yoga, help maintain range of motion and ease muscle tension. 

Prenatal yoga classes are designed to accommodate the changes your body will experience during pregnancy.

6. Gradual Progression

If you’re new to exercise, gradually increase your workouts’ intensity and duration. 

Even if you’re already active, it’s important to incrementally change your routine to avoid overexertion.

7. Listen to Your Body

Pay attention to how your body responds to exercise. If you experience pain, dizziness, shortness of breath, or other discomforts, stop exercising and consult your healthcare provider.

Preparing body for pregnancy

8. Stay Hydrated

Proper hydration is essential, especially when you’re physically active. Drink water before, during, and after exercise to prevent dehydration.

9. Include Relaxation Techniques

Incorporate relaxation techniques such as deep breathing, meditation, and mindfulness. These practices can help reduce stress and promote emotional well-being.

10. Monitor Your Weight

Maintain a healthy weight through balanced exercise and diet. Avoid extreme weight loss or gain, which can impact fertility and pregnancy outcomes.

11. Stay Consistent

Consistency is key to achieving and maintaining fitness. Aim for regular exercise sessions throughout the week to establish a routine that supports your pre-pregnancy fitness goals.

12. Modify as Needed

As your body changes during pregnancy, some exercises may become less comfortable. Be ready to modify your routine as your pregnancy progresses, and consult your healthcare provider for guidance on safe exercise modifications.

By focusing on fitness before pregnancy, you’re investing in your own health and setting a strong foundation for a smoother pregnancy journey.


As you wrap up this journey into pre-pregnancy fitness, remember that taking care of yourself is a wonderful gift that extends far beyond just you. 

By prioritizing your health and well-being before getting pregnant, you’re setting the stage for a smoother pregnancy and giving your future child a strong foundation to thrive.

Embracing a fitness routine before pregnancy isn’t about being perfect or pushing yourself to extremes—it’s about making small, positive changes that can make a big difference. 

From staying active to eating well and nurturing your emotional health, each step is toward a healthier, happier, and more confident you.

Pregnancy Nutrition Course


Can I take prenatal vitamins before pregnancy?

Taking prenatal vitamins before pregnancy is a good idea. They provide essential nutrients like folic acid that are important for fetal development in the early stages of pregnancy.

What foods should I avoid when trying to conceive?

It’s recommended to limit high-mercury fish, alcohol, and excessive caffeine when trying to conceive. Also, avoid undercooked or raw seafood and unpasteurized dairy products.

Can I still exercise during pregnancy?

Staying active during pregnancy is generally safe and beneficial, but consult your healthcare provider to determine appropriate exercises and modifications based on your health and stage of pregnancy.

Do you want to learn more about optimal pregnancy nutrition and how to ensure a healthy pregnancy? We’ve developed a comprehensive Pregnancy Nutrition Course to guide and inform you every step of the way. Check it out here!

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