Why is Balanced Diet and Exercise Important During Pregnancy?

Posted on : September 2, 2022 by Clinic One Team on Diet and Nutrition

During the pregnancy, a woman should take care of both the fetus and herself.

Performing regular healthy exercise and maintaining a balanced diet is very important during pregnancy.

Your healthy habits are necessary for giving birth to a healthy baby.

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What Should You Eat During Pregnancy?

What should you eat dring pregnancy?

  • Eat a variety of fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein foods.

  • Choose foods and drinks with less added sodium (salt), saturated fats, and sugars.

  • You need to increase your food (i.e. during the first, second, and third trimester you must consume 300,680 and 900 extra calories per day respectively.)

  • You must take a prenatal vitamin with iron, folic acid, and iodine every day to give birth to a healthy child.

What Should You Avoid Eating During Pregnancy?

Precautions in pregnancy
  • You should avoid drinking alcohol, smoking, or inhaling any kind of intoxicants during pregnancy.

  • You mustn’t eat raw (uncooked) or rare (undercooked) fish, meats, eggs, etc during pregnancy.

  • Pasteurization (boiling) of juice, milk, or cheese during pregnancy.

  • You must limit drinks with caffeine and added sugar like tea, coffee, etc, and prioritize drinking water.

  • You must avoid eating foods that have high mercury levels.

Physical Activities During Pregnancy

Exercise During Pregnancy

Why is it Necessary to Exercise During Pregnancy?

Performing regular light exercise during pregnancy is beneficial for both mother and fetus but hard workouts should be avoided.

Regular health exercise plays a vital role to:

  • Keep your body healthy and strengthen your body parts.

  • Avoid pregnancy complications like stillbirth or premature birth.

  • Avoid childbirth by surgery i.e. normal delivery.

  • Maintain your weight during the pregnancy period.

What Kind of Physical Activities are Safe During Pregnancy?

The following activities are safe during pregnancy:

  • Walking

  • Riding a stationary bike

  • Water workouts or swimming

  • Low-impact aerobics classes

  • Strength training only under the supervision of the trainer

  • Yoga classes

Is it Safe for All Pregnant Women?

For a healthy pregnant woman, it is safe to perform above all physical activities but you must consult with a doctor in case of the following conditions:

  • Bleeding from the vagina

  • Severe anemia (lack of iron in the body)

  • Multiple pregnancies (twins or triplets), etc.

You must tell all your problems to the doctor without hesitation and only perform those physical activities that are suggested by your doctor.

What Kinds of Activities are Dangerous During Pregnancy?

The following activities should not be performed by a pregnant woman:

  • Any activities like jumping or bouncing movements that might cause you to fall

  • Activities like water skiing, diving, ice hockey, boxing, soccer, etc that may hit the belly with large force should be avoided.

  • Exercising at a high altitude or in a very hot place

  • Activities that dramatically increase your body temperature

When Should You Stop Your Exercise?

headache in pregnancy

You should stop your exercise if you have any of these symptoms:

  • Headache

  • Feeling dizzy or faint

  • Bleeding or fluid leaking from the vagina

  • Your baby stops moving


Hence it is clear that if we follow the instructions of doctors and physicians to perform regular health exercises then it is beneficial for both mother and baby.

Eating nutritious food and maintaining a balanced diet is also good for both mother and child but if you don’t follow the instructions of a doctor and exercise or eat whatever you like then it may lead to pregnancy complications like stillbirth.

Note: After your pregnancy, you can return to active life and eat spicy foods after consulting with the doctor.

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