Many pregnant women believe that they should take it easy, stay in bed and otherwise be mostly inactive. They might believe that it’s what’s best for their baby and their own health, or they may simply not feel up for any physical activity. This may be true for women who are experiencing a high-risk pregnancy, but it is entirely possible and beneficial for most women to stay fit during your pregnancy, even in the last few months. Here are some tips that will help you stay in shape when you’re with child.
Exercising While Pregnant
Regular exercise is always important for your health, and that doesn’t change when you’re pregnant. Not only does exercise improve cardiovascular health and strengthen your muscles, but it helps to prepare your body for the strain of carrying a baby for nine months and makes labor easier. It also reduces back pain, helps manage mood swings and allows your body to better recover after giving birth.
The best kinds of exercises to do during pregnancy are those that give you a good cardiovascular workout without leaving you too exhausted. This includes walking, jogging, swimming, low-impact aerobics and dance. Yoga and Pilates are also great for improving flexibility and relieving the strain that pregnancy can have on a woman’s body. Weight training can also be useful, but you will need to stick to lighter weights and reduce your intensity in the later stages of your pregnancy.
Exercise is obviously important throughout your pregnancy, but you will still need to be careful. Don’t exhaust yourself too much, avoid exercises that involve you laying on your back, and stay away from contact sports. If you want to know more about the dos and don’ts of pregnant exercise, speak to your doctor. You may be able to develop a routine that keeps you in shape.
Eating Right While Pregnant
The most important part of eating well while pregnant is ensuring that you have plenty of protein in your diet. This can come from the usual sources such as meat, eggs, fish and legumes, but whey protein during pregnancy can also be a good supplement to your dietary habits. Use of a whey protein isolate is perfectly safe during pregnancy, but as always you should speak to your doctor before making any significant changes to your diet.
Calcium should also be a major part of your diet when you’re pregnant since it helps develop the bone structure of the baby, and folates from green leafy vegetables will improve your circulation and prevent anemia. Iron and other vitamins and minerals will also be very important in the development of the fetus, so make sure your diet also includes plenty of fruits and vegetables.
As for foods you should avoid during your pregnancy, they include pineapple, papaya and raw fish. Pineapple contains a substance known as bromelain, which has been known for inducing early labor, and the latex in papaya can trigger contractions in the uterus. Meanwhile, raw fish can be contaminated with mercury.
Finally, you should avoid smoking tobacco, drinking alcohol or consuming too much caffeine. Caffeine can interfere with your sleep and cause heartburn and nausea during your pregnancy, and alcohol and tobacco will be harmful to your baby.
For most women, staying fit during pregnancy isn’t that different from staying fit in general. It will involve regular light exercise and watching what you eat, but that doesn’t have to be as difficult as you may believe. Staying fit mainly involves staying healthy, and that is important for yourself as well as your baby. Make sure your body is getting the extra nutrients it needs with help from About Time. About Time offers a variety of supplements to help women stay healthy and fit during their pregnancy. Try a whey protein isolate from About Time today, and give your body and your baby the extra boost they need to stay healthy.
Co-founder of SDC Nutrition, Devenee has held various leadership positions in the business sector. She graduated from The PA Culinary Institute in 2001. Her experience in the kitchen allows her to create products that are built to meet the various needs of SDC’s customers.