How to Gain Energy During Pregnancy

The Mayo Clinic says some expectant mothers will experience chronic fatigue during some of their pregnancy. You can maintain energy levels by exercising, getting proper nutrition, sleeping well and getting enough fluids. You may also feel better and have an easier labor if you exercise and keep up your energy. Here are a few tips on how to gain energy during pregnancy.

EditMethod 1 of 6: Exercise

1. 1
   Get enough exercise to keep your heart, lungs and muscles healthy and to get plenty of oxygen to your brain and other organs. Check with your doctor before you begin an exercise regimen.
   • Go for a walk during your lunch break or set aside time to walk with your husband after you get home from work.
     
   • Do some light yoga stretches as dinner cooks.
     
   • Use a half hour of your TV time to ride a stationary bicycle or walk on a treadmill.
   • Play music or a favorite musical video and dance with your children to get your body moving and your heart rate up.

EditMethod 2 of 6: Sleep

1. 
   1
   Sleep is important in maintaining energy levels during your pregnancy.
   • Doctors recommend 8 to 9 hours per night.
   • It may be difficult to get enough sleep because of stress or worry, cramps, frequent urination, shortness of breath and constipation or heartburn.
2. 
   2
   Sleep on your side.
   • If you sleep on your side early on in your pregnancy you may find it easier to adjust to it later in pregnancy.
   • Experts recommend sleeping on your left side to keep the fetus off the liver, which is on the right side. Lying on your left side also improves circulation to your uterus and fetus and the kidneys.
3. 
   3
   Avoid taking chemical or herbal sleep aids.
4. 4
   Take naps during the daytime to catch up on lost sleep at night.

EditMethod 3 of 6: Preventing Sleep Loss

1. 
   1
   Avoid caffeine in coffee, soda tea and chocolate. Caffeine is a stimulant that can interfere with your sleep.
   • Caffeine can stay in the system for many hours and interfere with sleep.
   • Medical researchers are unsure whether caffeine is unhealthy for fetuses.
2. 
   2
   Stop eating snacks or drinking a lot of fluids a few hours before going to bed. You may try eating more at breakfast and lunch and a smaller dinner.
3. 
   3
   Avoid rigorous exercise before bed. Instead, drink herbal tea or warm milk with honey or take a warm bath.
4. 
   4
   Get enough calcium, because calcium can reduce leg cramps. If legs cramps do wake you up, push your foot against the wall or stand to alleviate the cramp.

EditMethod 4 of 6: Diet

1. 1
   Eat foods with vitamins A, B6 and C to boost energy when pregnant.
   • Broccoli contains vitamin C and beta carotene (vitamin A).
     
   • Bananas, sweet potatoes and chicken contain a lot of B6, which will boost your body's healing capacity and elevate serotonin.
     
   • Serotonin may help you feel better emotionally.
2. 
   2
   Eat fresh foods instead of processed foods. Choose complex carbohydrates in whole grains and brown rice instead of bleached flour and white rice.
3. 
   3
   Vary your diet to get as many nutrients as you can.

EditMethod 5 of 6: Water

1. 
   1
   Drink 8, 8-oz. (23.7 ml) of water or other healthful liquids every day.
   • Dehydration can lead to fatigue and other health problems. Conversely, getting enough water will help you retain stamina and energy.

EditMethod 6 of 6: Meditation

1. 
   1
   Clear your mind and relax to reduce blood pressure. Reducing your blood pressure may help increase your energy levels.
   • Try to exclude other thoughts from your mind. Take a few minutes once or twice per day to concentrate on a single idea or image.

EditVideo

EditTips

• The American College of Obstetricians and Gynecologists used to believe a pregnant women's heart rate should not exceed 140 beats per minute. Now the college does not set a limit for pregnant women's heart rates. The college recommends pregnant women get half an hour of exercise per day. Do not overdo exercise when