Exercise & Nutrition During Pregnancy: What You Really Need to Know

Pregnancy brings so many changes—some exciting, some challenging, and some downright confusing. One of the biggest questions I get from women is: “How should I exercise and eat while I’m pregnant?”

If you’ve ever wondered about what’s “normal,” what’s safe, or how to fuel your body without feeling overwhelmed, you’re not alone. Let’s walk through some of the most common questions together in a way that feels simple and doable.

What’s Normal for Weight Gain in Pregnancy?

First, let’s talk about weight gain. I know this can be a sensitive topic, but it helps to understand the why behind the numbers.

The amount of weight that’s recommended during pregnancy depends on where you started:

• Underweight (BMI < 18.5): 28–42 lbs

• Normal weight (BMI 18.5–24.9): 25–35 lbs

• Overweight (BMI 25–29.9): 15–25 lbs

• Obese (BMI > 30): 11–20 lbs

Now, before you panic—remember: this isn’t just baby weight. You’re also carrying amniotic fluid, the placenta, increased blood volume, and so much more. It all adds up!

And if you’re expecting twins, the numbers shift a little higher. For example, a normal BMI mama with twins may gain between 37–54 lbs.

Nutrition: Eating for Two (But Not How You Think)

You’ve probably heard the phrase “eating for two.” The truth? You don’t actually need double the calories. What matters most is quality, not just quantity.

Here’s a simple breakdown:

• First trimester: No extra calories needed

• Second trimester: +240 calories/day (about a smoothie or an extra snack)

• Third trimester: +450 calories/day (a hearty sandwich or protein bowl)

For twins, the second and third trimesters typically require about +700 calories/day.

Rather than filling those calories with empty foods that leave you sluggish, focus on nutrient-dense choices—lean protein, whole grains, colorful fruits and veggies, and healthy fats. These foods support you and baby in the best way possible.

And if you want deeper support with meal planning, I recommend checking out some incredible nutrition experts like Amanda Dotts, RDN with Nesting Nutrition LLC or Dr. Karmen Gregg, PhD, MS, CN, an integrative and functional nutritionist who specializes in women’s hormones and fertility at Selkirk Women's Health.

The Benefits of Exercise During Pregnancy

Here’s some good news: unless your provider gives you a specific reason not to, exercise during pregnancy is not only safe—it’s incredibly beneficial.

Some of the benefits include:

✨ Reduced risk of gestational diabetes and hypertension

✨ Less likelihood of needing a C-section

✨ Reduced risk of postpartum depression

✨ Less weight gain overall

✨ Potentially shorter labor (yes, please!)

✨Reduced risk of gestational hypertension and pre-eclampsia

And here’s something I want you to really hear: there’s no such thing as “safe” or “unsafe” exercises in pregnancy—only what your body is able to handle right now.

If you notice symptoms like leaking, pelvic heaviness, or coning in your core, that doesn’t mean you’ve hurt yourself. It’s simply a sign that your body isn’t quite ready for that movement in its current form. We can modify, strengthen, or change how you’re approaching the exercise to make it work for you. You are not doing damage—you’re just learning what your body needs in this season.

Whether you were active before pregnancy or haven’t exercised in a while, moving your body is one of the best gifts you can give yourself and your baby.

When to Modify (Or Pause) Exercise

While exercise is generally safe, there are times you’ll want to stop and check in with your provider.

Stop exercising if you experience:

• Severe chest pain or contractions

• Vaginal bleeding or fluid leakage

• Persistent dizziness or faintness

• Shortness of breath that doesn’t ease up after rest

You may also want to scale back if you notice:

• Pelvic pain or heaviness

• Leaking with activity (running, jumping, lifting)

• Abdominal doming or bulging

• Simply not feeling comfortable

Remember: pregnancy isn’t about “pushing through.” It’s about listening to your body and respecting your limits while still staying strong and active.

Diastasis Recti: What You Should Know

Almost every pregnant woman will experience diastasis recti (the stretching of your abdominal muscles) by the third trimester. This is normal and not a sign of damage.

What matters is how we manage it. Core strengthening, proper breathing, and pressure management can help reduce symptoms and make recovery smoother postpartum. Think of it less as “preventing lengthening” and more as supporting your body as it adapts.

Finding Your Comfort Zone

Here’s the thing: every mama is different. Some women run all the way through their pregnancies. Others feel more comfortable switching to walking or strength training. Neither is “better”—what matters is what feels right and sustainable for you.

You don’t need to stop doing things just because you hit a certain week of pregnancy. Modify when your body tells you it’s time—not just because of a rule you saw online.

Final Thoughts

Pregnancy is such a unique season, and no two journeys look the same. The most important things you can do are:

• Nourish yourself with real, quality foods

• Stay active in ways that feel good for your body

• Modify when needed and rest without guilt

• Seek guidance when you have questions

You’re growing a whole human—and that is amazing work.

If you’re ever unsure where to start with movement during pregnancy, that’s exactly what I’m here for. As a pelvic floor physical therapist, I love helping women feel strong, confident, and prepared for both birth and postpartum recovery.

You don’t have to navigate this alone—you’ve got support, and your body was made for this. 💛

Ready to get started and prepare for this pregnancy?

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