Tips to Maintain a Toned Body During Pregnancy

Pregnancy is not the time for women to start a weight loss routine. The American Academy of Family Physicians states that women should gain 2 to 3 lbs during the first trimester and then 1 lb. per week for the remainder of the pregnancy. But a woman doesn't have to give up having a toned body. Women can stay toned by starting or continuing an exercise program, as well as maintaining a proper and well-balanced diet.

Exercise Tips

• The U.S. Office on Women's Health says that pregnant women should get at least 2 1/2 hours of exercise per week. This is helpful in maintaining a toned body; it can also help women avoid aches and pains, and improve sleep. Women who stay fit have an easier time recovering from labor.

  The American College of Obstetricians and Gynecologists states that walking, swimming and cycling are safe for most women. However, pregnancy can change a woman's balance, so it's best to use a stationary bike.

  If a woman already has a workout routine, it's usually safe to continue some of those activities as long as she is cleared by her doctor. These exercises include running and strength training.

  The American Academy of Family Physicians notes that any exercise program should not lead to shortness of breath or pain. Women who are already in shape should make sure they are not exercising to the point of discomfort.

Nutrition Tips

• The U.S. Office on Women's Health states that without taking exercise into consideration, women need to eat 300 extra calories per day in order to ensure the baby is getting enough nutrients. If a woman doesn't consume enough calories, ketones can be produced--which can sometimes lead to a baby being born with mental defects.

  Still, a woman should not overeat, especially if she wants to keep her body toned. The extra calories should come from fruits, vegetables and grains, not from sweets and soft drinks.

  Water is also essential. Pregnancy increases the body's need for water. The U.S. Office on Women's Health notes that failing to drink enough water can lead to early labor. Ten cups of fluid per day are recommended. Although soft drinks, juices and coffee count toward the 10 cups, those drinks come with extra sugar that women should avoid if they don't want to put on unnecessary weight.

Warnings and Safety

• The American College of Obstetricians and Gynecologists warns against doing certain exercises while pregnant. These exercises include contact sports, scuba diving, racquet sports and downhill skiing.

  Racquet sports such as tennis and sports such as downhill skiing can affect a woman's balance and cause falling. Additionally, skiing at high altitudes can decrease the baby's oxygen supply.

  Scuba diving should be avoided because there is a risk of decompression sickness, which causes nitrogen to be built up in the body. In some cases, this can be fatal.

  Contact sports, as well as activities such as horseback riding and gymnastics, can be dangerous for a baby if the mother falls or is injured.

  The American College of Obstetricians and Gynecologists also states that after the first trimester, women should not do any exercises that involve lying on their backs. They should also make sure not to become dehydrated or allow their bodies to get too hot.