Pregnancy is a very important time in a woman’s life. Every mum wants to ensure that both herself and her baby will be in good health. As your body is changing, which includes your cardiovascular, musculoskeletal, thermoregulatory and respiratory systems changing, you are probably asking yourself how much you should change your current lifestyle.
The American Congress of Obstetricians and Gynecologists says that exercising while pregnancy is not only acceptable, it is a rather desirable option. They say that if you belong to a group of women who are already exercising, as a recreational activity or competitively, it is safe to continue, with some modifications, of course. If you have been inactive for a while, you should consult your doctor and get additional tips on what are the appropriate types of exercises for you.
Here are some tips that you can include in your daily routine.
1. Swimming: probably one of the best activities you can do while you are pregnant. Your body is supported by the water, so you are not creating pressure on your ligaments and joints. It is a cardiovascular activity that involves the muscles of your entire body, yet you are less likely to overheat when you are in the water. What do you need to pay attention to? Even though you are in the water, you have to make sure that you are hydrated. So, bring a water bottle with you, take a shower before and after the pool (so you avoid any infections), and avoid hot tubs.
2. Brisk walking: this is one of the activities that doesn’t need any preparation or equipment. Just start walking. There are no risks of injury and you can dictate your own pace. Walking also helps to relax. As it releases endorphin, it helps with elevating your mood.
3. Jogging: for ones that feel walking is simply not enough, jogging is a great alternative. Wear a pair of good shoes, be careful where you step and never exercise to the point of exhaustion. Before heading out for a run, consider the temperature, precipitation and humidity. Always bring a bottle of water with you. If you are ready, your baby is ready too, so you are good to go!
4. Weight lifting: you must have heard about exceptional women who do dead lifts and squats with remarkable weights. We’re not saying that you should necessarily become one of them, but exercising with weight can help you to strength supporting muscles and ease back pain. The recommended exercises are the ones that do not cause strain. This will help you in your every-day life, but also with the labor. As the exercises help tone your muscles, improve strength and endurance, you will feel much better.
5. Nutritional needs: good nutrition helps you keep you and your baby healthy. Even when you think you are eating well, you are maybe not as healthy as you should be. You are now eating for two, but that does not mean you should eat junk food for two. Choose healthy, law-fat foods, foods that include proteins, calcium, iron and good fats. Leafy green vegetables, blueberries, fermented foods, avocados and dark chocolate will help you to boost your mood, and reduce your stress hormone, cortisol. This is important if you want to have a good night’s sleep and improve your immune system.
6. Do not be afraid to use supplements: even when you do your best with eating the right foods, you can simply be missing some nutrients. Based on your blood test results, a doctor can recommend you to increase taking calcium, iron, folate/ folid acid, vitamin C, choline, vitamin D or some other nutrients, depends on what your are missing. During training, eating right is the most important thing.
So, being lazy while pregnant might feel comfortable in that moment, but there are many benefits if you implement exercises and the right nutrition into your life. Regular exercise is associated with fewer problems during childbirth, less backaches, increased energy levels, flexibility and aerobic capacity and enhanced post-natal recovery. You will feel better and look better. Worth trying, isn’t it?