Get fit before you get pregnant

Getting enough exercise and reaching a healthy weight is important at any time of life, but especially now.

If you already have an exercise plan in place, you are on the right track. Preparing for pregnancy does not have to interfere with your routine. But, if you haven't been active, now is the time to start.

What can exercise do for you and the baby in your future?

Exercise is important to maintain a healthy weight or to lose weight. (Losing weight or severely restricting your weight gain during pregnancy is not advised.)

Exercise can help you relax and sleep better.

Exercise can help prepare for the work of carrying a child and for labor and birth.

Talk to your health care provider about the exercise you are doing. If you have not been exercising, talk about the fitness routine you would like to have. Once you decide on an activity, proceed slowly.

Walking is an ideal activity to start. Try to walk briskly for 30 minutes, at least three times a week.

Swimming and yoga are excellent because they work many muscle groups and can be continued during pregnancy.

Aerobics and cycling are good ways to keep your heart and lungs strong. It is sometimes recommended that you switch to low-impact aerobics and stationary cycling once you become pregnant.

Join a prenatal fitness or yoga class.

Reach your ideal weight now

The time to reach your ideal weight is before you become pregnant. Being overweight can put you at risk for high blood pressure or diabetes during pregnancy. It can also be a strain for your heart. Once you are pregnant, losing weight is not an option because weight loss is not good for you or the baby.

Most women need between 1,800 and 2,200 calories each day (when they are not pregnant) from the five main food groups:

Bread, cereal, rice and pasta

Vegetables

Fruits

Meat, poultry, fish, legumes, eggs and nuts

Milk, yogurt and cheese

Remember: choosing foods that are low in fat and high in fiber is important. Eat fats, oils and sweets sparingly. The pace for weight loss shouldn't exceed about one pound per week.

Being too thin can make it difficult to conceive. It may also put you at risk for problems during labor and for having a low birthweight baby.

Your doctor or health care provider may refer you to a registered dietitian to help you develop a healthy eating plan to help you reach your ideal weight.

Evaluate your nutritional status

Talk with your doctor or health care provider about your weight and your diet. Your provider may want you to:

Gain or lose weight

Take vitamins or supplements. It is recommended that any woman who is likely to become pregnant take 0.4mg of folic acid per day to prevent neural tube defects.

Change your eating habits

Talk about any eating problems or disorders you may have

Pre-pregnancy is a wonderful time of hope and planning. The effort you put into exercise and weight control now will position you for a smooth pregnancy and a healthy lifestyle after delivery.

Date last reviewed: October 2002.

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