A fit and healthy start to your pregnancy reduces the risk of complications for both you and your baby. Before you try to conceive, take time to improve your fitness level. Getting your partner involved in the fitness preparations makes the lifestyle change easier. You will also enjoy the benefits of being a healthy family together. Your current fitness level plays a role in the steps necessary to prepare for your pregnancy. A slow approach based on your current physical abilities reduces the risk of injury.
Step 1
Schedule an appointment with your physician to check for potential problems. Ask for specific advice to improve your health and fitness before becoming pregnant.
Step 2
Calculate your body mass index, or BMI, to determine your current level. If you fall outside of the normal BMI range, which is between 18.5 and 24.9 for adults, focus on getting into the healthy range. Pregnancy while underweight, overweight or obese increases the risks of complications.
Step 3
Analyze your current fitness routines and habits, including your diet and exercise. Track how much time you normally spend exercise and the types of exercises you do.
Step 4
Set exercise goals based on your current levels. Add a few extra minutes each day to your regular workout if you need to build up your time.
Step 5
Schedule at least 2 1/2 hours of aerobic exercise each week. Spread out the exercise throughout the week.
Step 6
Add in at least two strengthening workouts each week. Work on legs, abdominal and back muscles for the greatest benefit during pregnancy. These muscles help support the stomach as it grows with pregnancy.
Step 7
Eat a healthy, balanced diet to support your overall fitness level and prepare the body for pregnancy. Choose a variety of foods to get a wide range of nutrients that helps the body stay healthy. Take at least 400 mcg of folic acid daily before becoming pregnant to support neural tube development.
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