Pregnancy & exercise: Finding your balance + the power of nutrition

Pregnancy is a transformative journey - physically, emotionally and nutritionally. And while the emphasis is often on what not to do, let's reverse the scenario.

Because movement and nutrition? They're your allies.

A well-balanced approach to exercise during pregnancy (and after!) can help with energy levels, mood, and overall strength—while proper nutrition supports both mama and baby every step of the way. Let’s dive into what’s possible, what to focus on, and how to fuel your body for this incredible phase of life.

Preparing for pregnancy: Building a solid foundation

If you’re thinking about having a baby or are actively trying, building strength and nourishing your body ahead of time is key.

Movement: What to focus on

• Strength training → Building muscle before pregnancy can make carrying extra weight easier and aid postpartum recovery. Prioritise glutes, core, and back.

• Cardio (but not too much) → Keeping the heart strong is great.

  Aim for a balanced mix.

• Mobility & pelvic floor work → Think yoga, Pilates, and deep core activation. You want flexibility and strength.
  

Nutrition: Preparing your body

• Omega-3s → Essential for hormone balance + egg quality. Think chia seeds, flaxseeds, walnuts, and algae-based DHA.

• Iron & B12 → Key for energy + circulation. Best sources? Lentils, chickpeas, tofu, and fortified nutritional yeast.

• Protein power → Helps with tissue repair and egg development. Focus on beans, tempeh, quinoa, and hemp seeds.

• Folate > Folic Acid → Folate (the natural form) is best absorbed. Load up on leafy greens, avocado, and legumes.

Pregnancy: What’s safe and what to prioritise

First things first: pregnancy isn’t the time for intense personal records or crash diets. But staying active and nourishing your body? Non-negotiable.

Safe exercise during pregnancy

👉 First Trimester: Keep doing what you were doing (unless told otherwise). Fatigue + nausea can be real, so listen to your body. 👉 Second Trimester: Your energy often returns! Walking, resistance training, yoga, and swimming are great. 👉 Third Trimester: Keep moving, but modify. Prenatal yoga, pilates, bodyweight exercises, and stretching work well.

AVOID high-impact workouts, heavy abdominal crunches, and anything that strains the core.

Nutrition: Baby’s Building Blocks

• Iron-rich foods → Your blood volume increases by ~50%, so iron is a must. Opt for lentils, spinach, pumpkin seeds, and tofu.

• Choline & DHA → Critical for brain development. Find them in mushrooms, tofu, and algae-based omega-3 supplements.

• Magnesium & calcium → Support muscle function + prevent cramps. Load up on dark leafy greens, tahini, almonds, and hemp seeds.

• Protein & healthy fats → Supports growth and hormone production. Avocados, nut butters, and legumes are great choices.

  
  

Hydration tip: Your body needs more fluids than usual during pregnancy. Coconut water, herbal teas, and lemon-infused water can help.

Postpartum: Healing, strength & nourishment

Your body just went through an intense process—now it’s time to recover, rebuild, and regain strength.

Postpartum movement: How to ease back in

👉 Weeks 1-6: Rest + gentle pelvic floor engagement (think breathing, walking, stretching). 👉 Weeks 6+ (once cleared): Start with low-impact strength work, core activation, and mobility. 👉 Months 3-6: Gradually reintroduce strength training, cycling, yoga, and pilates.

Key focus: Healing the core & pelvic floor first before jumping into intense workouts.

Nutrition for Recovery & Breastfeeding

• Protein & Collagen Support → Helps tissue repair. Best sources? Lentils, hemp seeds, tofu, and tahini.

• Iron & B12 → Post-birth blood loss is common, so replenish with beans, dark greens, and fortified foods.

• Healthy Fats → Essential for brain function + milk production. Focus on avocados, nuts, and chia seeds.

• Hydration & Electrolytes → Breastfeeding is dehydrating! Sip on coconut water, herbal teas, and water-rich fruits.

Postpartum fatigue?Try magnesium-rich foods like pumpkin seeds, almonds, and cacao to support energy and relaxation.

Final thoughts

Pregnancy, birth, and postpartum recovery are all different for every woman. There’s no one-size-fits-all approach—but listening to your body, nourishing it properly, and moving in ways that feel good? That’s the best foundation. -----------------------------------

Hi, I'm Emilie!

I help women and children to discover the transformative power of a plant-based diet, and regain optimal health and energy.

🌱 I cover the basics of nutrition and the impact on our health. Follow me if this resonates with you.

❌ Repost to help more people avoid ultra processed foods.

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