How to Stay Physically and Mentally Fit During Your Pregnancy

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Whether you’re a first-time Mummy or a third time pro, it very important to take care of yourself mentally as it is physically.

Pregnancy can be very stressful. Your body is going through these changes you can’t control or really prepare yourself for. Those aspects alone are why you must start and maintain a healthy daily lifestyle while you’re pregnant.

We’re going to take a look at some helpful tips on how to be physically and mentally fit during your pregnancy.

Healthy Diet

During pregnancy, the goal is to eat a healthy, well-balanced diet. The key words here are healthy and well-balanced.

During pregnancy, you want to have at least 3-5 portions of fruits and vegetables. These fruits and veggies can be canned or frozen, but fresh would be ideal (just make sure you wash off your fruits and vegetables thoroughly).

Stay healthy in pregnancy

You also want your proper intake of protein. Protein can come in the form of meat, eggs, or beans. Fish is an excellent source of protein and vitamin D, but you have to be careful of how much fish you eat during pregnancy. You really only want to eat 2 servings of fish per week.

We’ve all heard the saying from pregnant mums who feel it’s ok to indulge on food because they’re “eating for two.” Well, yes you have another human being in your body, so that means that they’re taking in the good nutrients we eat, as well as all the bad stuff we eat. You really don’t need to eat double the calories though.

So try to be mindful of that before indulging in forkfuls of chili cheese fries. The reality of it is, you actually don’t even need any extra calories until the last three months of your pregnancy

Along with eating a well-balanced meal, you also want to stay hydrated during your pregnancy. As far as your water intake, you want to try and have at least 8 glasses of water a day. One of the changes your body experiences during pregnancy is the retaining of water.

Your body will actually hold more water to maintain healthy blood pressure. You don’t have to drink only water, of course, but steer clear from caffeine and definitely stay far away from alcohol.

Beneficial Supplements

Taking supplements is also an important part of pregnancy. Depending on what you’re going through during your pregnancy, will depend on the supplements that will be most beneficial to you.

Upon finding out that you’re pregnant, you’ll need to take folic acid the first 3 months of your pregnancy. Folic acid lowers the risk of your baby developing spina bifida.

Vitamin D is the supplement you’ll need to take the remainder of your pregnancy. This is the vitamin responsible for your baby’s development of their skeleton and overall bone health. Vitamin D is also very beneficial to those women who have a hard time keeping their food down as well.

Morning sickness is what they call it…and it doesn’t just come in the mornings either! When you experience morning sickness, you’re losing a lot of the nutrients you’ve put in your body, so vitamin D is a good way to replenish those lost nutrients.

Regular Exercise

Exercising on a daily basis has many benefits for you and baby. I’m not saying to go out there and run ten miles! You want to do gentle exercises. Exercise may come more easily for Mums who were very active before pregnancy, but whether you exercised regularly or not before pregnancy, this baby is going to force you get more physical.

Exercising helps your body adjust to all the physical changes to your body. It helps with your posture as well as the pressure put on your bones and joints.

Being pregnant, you’re of course going to gain weight, so getting a little exercise will help you to maintain a healthy weight. Maintaining a healthy weight with exercise also reduces complications during your pregnancy, such as high blood pressure.


If none of those reasons sold you on the idea of exercising during pregnancy, then this should do it. Exercising during pregnancy boosts your mood and it makes it easier for you you get back into shape after the baby…that my friend, is called a “snapback!”

Ample Rest

Rest is crucial during your pregnancy. The first few months of your pregnancy, you’ll experience an immense amount of fatigue due to your body going through all the hormonal changes. Getting enough rest also aids in your mental health, so rest is not something you can skip out on.

As you get further along in your pregnancy, feelings of fatigue or tiredness may be the result of constantly having to run to the bathroom all through the night or just simply not being able to get comfortable enough to sleep properly.

If you prefer to sleep on your side, then that’s perfect, but if sleeping on your side is not your sleep preference, try and adjust to it because it reduces the risk of stillbirth by your third trimester. Sleeping on your side also eases back pain. Try a pregnancy body pillow, it will become your best friend and your husband’s pet hate! There are lots of different types of pregnancy pillows, find one that suits you.

If you know that you have a hard time sleeping at night, you may want to try and take a nap during the day; you have to get rest some kind of way and at that point, you better take it how you can get it!

Talk About Your Pregnancy

Talking about your pregnancy is a huge part of your mental health. During your pregnancy, you’re emotional and vulnerable; some women even experience depression.

Although you may be having some of these feelings, it’s actually quite healthy to write or talk about it with others.

One way to talk about your pregnancy is to start a blog. You can look at your blog as your pregnancy diary in a sense. To start your blog, you’ll need to find a unique domain name.

Your domain name is important, for it will give your readers an idea as to what your blog will be about. The great thing about creating your blog is that you can customise it how you want and be as open as you want.

Using your blog as a platform to talk about your pregnancy is not only therapeutic to you, but can also be just as therapeutic and helpful to others as it is to you.

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February 14, 2019
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  • Reply Amy | Style Within Grace

    Haha yes the amount of people who told me it was ok to eat extra cause I was eating for two. I knew I didn’t need to eat more but I was always so hungry!!! So I probably did eat a lot more than I needed to. At least I continued dancing classes right up until about 38 weeks.

    February 19, 2019 at 9:35 pm
  • Reply Catherine Coleman

    Great advice. I ate for 2 during my pregnancy and ended up with a huge 9lb 5oz baby!
    If I have another one I will definitely stick to my healthy eating plan ☺

    February 24, 2019 at 9:05 pm
  • Reply Indu

    Amazing website very informative

    February 28, 2019 at 10:44 am
  • Reply Rachel

    I think there needs to be more talk about postnatal care of the mum.
    Not just about postnatal depression but of the every day stresses & strains & changes to your body & mo d; especially if you had a traumatic birth.
    More of this unspoken hushed up world

    March 31, 2019 at 7:28 pm
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