Top Tips for Staying Fit During Pregnancy
Fitness is always importantâÂ?¦ But it’s especially important for pregnant women. Staying fit during pregnancy not only helps prepare your body for its upcoming labor and delivery “marathon,” but it also helps prepare you for the task of keeping up with your energetic little one. If that’s not enough, consider this: Your body is more likely to quickly return to its pre-pregnancy weight if you remain fit during pregnancy.
So how can you stay fit when you’re pregnant? As your pregnancy progresses, you carry more weight and certain activities might seem a little more difficult. However, staying fit is not as hard as it sounds. Follow these useful tips, and you’ll be off to a great start:
Watch what you eat. Nutrition is key to fitness-especially during pregnancy. My midwife recommended that my daily diet consist of the following nutritional elements (a typical recommendation for healthy pregnant women):
– 3-4 servings of dairy products
– 4-6 servings of fruits and vegetables
– 6-11 servings of grain products
– 80-100 grams of protein
– 0.4 mg of folic acid
– 30 mg of iron
I found that it was easier to watch what I ate if I kept track of it daily. You can subscribe to free Web sites, such as Babyfit.com, that allow you to track your food intake online. Many of these sites even notify you of any nutritional deficiencies and provide meal recommendations to help you balance your diet.
Drink plenty of water. A fit body always needs water, and you need it even more during pregnancy. Water flushes out your system, often preventing such nightmares as bloating, urinary tract infections, constipation, and hemorrhoids. It also helps facilitate the flow of nutrients to your baby.
I was never a big fan of water, but adding a bit of fresh lemon or lime juice made it more appealing to me. To ensure you drink 8-10 cups of water per day, try carrying a large water bottle with you everywhere you go. Remember that even if you don’t feel thirsty, you must stay hydrated.
Stay active. It’s best to avoid high-impact sports such as kickboxing or basketball, but there are plenty of exercises that are safe for healthy pregnant women.
Swimming is one of the best exercises because it’s low-impact, it uses all major muscle groups, and the water supports your joints and ligaments. If swimming isn’t an option, try prenatal yoga. Yoga increases your strength and flexibility, which can help you in labor. It also promotes blood circulation, oxygen intake, and emotional well-being. Most cities offer prenatal yoga classes, but there are excellent DVDs available as well. My favorite was Gaiam’s Prenatal Yoga with Shiva Rea.
If swimming and yoga don’t appeal to you-walk, walk, walk. No special equipment or classes needed. Just put on a pair of comfortable, supportive shoes and walk at least 20 minutes a day.
Consult your health practitioner. Just as every woman’s body is different, every pregnancy is different. A marathon runner before pregnancy might need a different exercise regimen than a lifelong couch potato. Your doctor or midwife can help you set fitness goals that are right for you.
Just follow these simple tips to get started on the road to a fit pregnancy. Eat well and keep track of your nutrition, stay hydrated, and exercise daily. Most importantly, get professional advice to ensure you stay not only fit, but safe, during pregnancy.
