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Pregnancy Fitness Week By Week

Pregnancy Fitness Week By Week

Fitness is essential during pregnancy. In this sector, we look at the various routines you have to follow every week. We will look at 40 weeks although most pregnancies will go for 38 weeks.

Trimester One

Week 1 and 2

This is the first week after your last period. Chances are you are not yet pregnant. You need to come up with a workout routine so that you stay active.

Week 3

You are now pregnant, but no symptoms have showed up. You now need to know what you are supposed to eat to keep the baby (babies) healthy and manage the weight increase.

Week 4

Pregnancy symptoms such as bloating, nausea, mood swings etc start to appear though most are not severe. It’s also normal if they don’t appear yet. Have monitered your pregnancy week by week by your doctor.

Week 5

The embryo now starts to develop. Start low impact exercises such as swimming. Swimming is safe and fun.

Week 6

You are now aware that you are actually pregnant. Nausea is more intense now. Whether to exercise or not will be highly dependent on how severe it is.

Week 7

The embryo is still growing though in essence it is still small (less than half an inch). Pregnancy symptoms may be worsening especially morning sickness. Squeeze in some few more exercises in your routine.

Week 8

Now that you are carrying another life within you, don’t go for the intense workouts. Exercises that cause excess fatigue, irritability, disturbed sleep and joint/muscle pain should be avoided.

Week 9

Pressure on the bladder increases which is caused by the growing uterus, causing you to leak some urine. You may also notice a few changes on your skin and hair. Walk some more and avoid sitting for too long.

Week 10

You need to take a few precautions to ensure the baby develops in a healthy manner. Get rid of the anxiety that is building up and avoid intense athletic activities.

Week 11

The fetus (note it’s no longer an embryo) is still developing and organs start to function. Cravings start to appear and most are times they will be signifying a deficiency (nonfood cravings).

Week 12

The pregnancy starts to show. Find some motivation to help you exercise e.g. make them fun and safe.

Week 13

Take sufficient amounts of water to keep you hydrated during the day. Foods that have high water content will be great.

Trimester Two

Week 14

Morning sickness ceases and you feel a bit more energized. Avoid the temptation to lie down too often.

Week 15

Purchase workout clothes that are safe and make you feel and look good. Take this time to see the doctor for some screening and diagnostic tests.

Week 16

Exercise is bound to make you feel hungry. The kind of snacks you choose should not be sugar loaded or contain unhealthy fats.

Week 17

Anxiety and bizarre dreams may occur which are triggered by the worry you have on motherhood. Get a support system.

Week 18

The need to pee increases. Back pains are now more intense and you need a safe workout plan to deal with this.

Week 19

Important to note is that sex, throughout the pregnancy, is safe unless you are experiencing complications.

Week 20

Be careful when stretching and loosening to avoid injuries.

Week 21

Get checked for conditions such as high blood pressure and diabetes.

Week 22

Hemorrhoids and constipation may occur. Seek recommendations from your doctor.

Week 23

Stay physically active to fight constipation and stimulate the bowels.

Week 24

Beware of gestation diabetes and factors that trigger it.

Week 25

You may experience leg pains and heartburn at night. Purchase some Tums.

Week 26

Watch your balance.

Week 27

You are now heavier and thus should not exercise too much.

Trimester Three

Week 28

Monitor your heart rate to determine if you are overdoing the exercises.

Week 29

Indulge in yoga for the benefit of your body and soul.

Week 30

Breathlessness occurs which eases later on.

Week 31

Get involved in pelvic-floor strengthening exercises.

Week 32

A baby shower during this week will be excellent.

Week 33

Be ready for a natural birth or C-section if need be.

Week 34

Have some of the things the baby will need ready.

Week 35

Get checked for vaginal infections that may infect the baby.

Week 36

Peeing breaks become more frequent and the baby drops lower into the pelvic ready for delivery.

Week 37

The breasts start to produce colostrums.

Week 38

Walk some more.

Week 39

Perform some squats that will come in handy during labor.

Week 40

You should be ready to deliver now. If not, you may go for two more weeks after which the doctor will recommend inducement.


Follow the above routines to keep fit during pregnancy. You will get a bouncing kid that is healthy and awesome