How To Stay Fit In Pregnancy?

Staying active and eating well during pregnancy is not always an easy task for many. First-quarter fatigue and morning sickness, along with lovely illnesses that come later — like back pain — make it hard to work out and make healthier choices. Hence, staying fit during pregnancy always becomes a hassle.

Research shows that you might put on 7 pounds less than pregnant women. All it needs is a suitable workout plan. Additionally, with a workout plan, you’re less likely to experience constipation. And you’re going to experience fewer pregnancy aches and pains. Finally, you’re going to have more energy to get you all day.

Prenatal exercise babies have more efficient hearts than non-exercises. And this higher level of cardio fitness seems to last in childhood years.

What Are The Benefits Of Staying Fit During Pregnancy?

• Reduced risk of gestational diabetes
• Improved energy and posture
• Improved post-pregnancy recovery
• Reduced risk of back pain
• Reduced fatigue

Tips For Staying Fit During Pregnancy

Pregnant women also question how to keep fit during pregnancy. It is vital to continue exercises that can help maintain your fitness during pregnancy. It will also help to keep you and your unborn baby healthy. Here are some tips to stay fit during pregnancy: 

Consult Health and Fitness Professionals

Consult the doctor for the exercise regimen and schedule. Also ask your doctor whether it is healthy to continue the current activities. There are certain states in which it might be unsafe for you to carry out certain activities.

• Exercising during pregnancy is usually healthy for you and your baby. Your doctor may recommend that you do not exercise if you have certain conditions. These include issues with your heart and lung, high blood pressure, cervical problems or vaginal bleeding, etc.
• For preterm labour, your doctor may also suggest avoiding exercising while you are pregnant with multiples. 
• Speak to the doctor about the kinds of exercise you choose to do to make sure they are safe.

Maintain Fitness Through Exercises

Any woman experiencing a normal pregnancy needs to workout. The American Congress of OB-GYNs advises that pregnant women can exercise thirty minutes or more per day to stay fit and healthy. This advice assumes that there are no medical problems.

The Best Exercises During Pregnancy Include:

• Walking and jogging
• Swimming and water workout
• Stationary cycling
• Modified yoga and modified pilates (not hot yoga or hot pilates that can cause you to overheat)

You’ll want to avoid contact sports and dangerous activities. These include skydiving, hiking, surfing, scuba diving, and horseback riding. As usual, check with your doctor before beginning a new exercise routine. Some time for your exercise:

1. Do listen to your body: Your body has been built to do incredible things! After all, it was built to grow and give birth to a new life. When you’re working out, make sure to listen to the body’s signals when it tells you what you need to know. If you’re starting to feel dizzy, sit down. When it hurts, stop doing it. Your body knows its limitations better than anybody else, so take it easy and do as you feel right.
   
2. Find a workout buddy: Have a friend who’s pregnant, too? Then both of you should sign up for a nearby prenatal Pilates or a yoga class to keep each other inspired. But if you go on your own, these types of classes are a perfect place to meet other mothers. You don’t have to limit your fitness buddies to other pregnant friends, either. Set up a regular time every week to visit your girlfriend to workout or even take a walk. This can help hugely to stay motivated and fit during pregnancy.

Maintain Fitness Through Nutritions

Eat a healthy, well-balanced diet: As a pregnant woman, you need to be sure that you eat the right nutrients to keep you healthy. By eating a healthy, well-balanced diet, you will better ensure that you and your unborn baby get the required vitamins and minerals.

• In addition to the daily calorie intake, you may need to add more calories to your pregnancy. Up to 450 calories, a day would be required to support your unborn child. Eat healthy and fresh foods such as lean proteins like chicken or beef. Have fruit and vegetables such as raspberries or broccoli. Also, have dairy products such as yogurt or calcium cheese.
  
• Be careful when eating seafood or fish. Limit the consumption of fried fish to 8 to 12 oz per week, and  Your canned intake is 6 oz per week. Stop tuna steaks, swordfish, mackerel, sharks, or all other high mercury fish.
  
• You may want to avoid any diet that may cause digestive complications for you. These include spicy foods, eggs, wheat, corn, or peanuts. 

Drink plenty of water: It’s essential to make sure you’re drinking lots of water when you’re pregnant. Not only do you require enough liquid to prevent dehydration and support your pregnancy, but you also need it to help maintain your health.

• You should drink at least 15 cups of water a day to remain hydrated.
  
• Water is the perfect option for your needs, but you should also drink non-caffeinated tea and juices. Clear, non-caffeinated soft drinks, such as ginger ale, can help with nausea.
  
• You can consume Coffee or coffee teas and soft beverages in small quantities. Do not drink more than 200 mg of caffeine a day, which is around the same as two 8 ounces cups of coffee.

Avoid alcoholic beverages and tobacco: It is advisable to avoid both alcohol and nicotine when you are pregnant. Using these drugs may be potentially harmful to you and your unborn child. It can also undermine your efforts to stay fit.

• There is plenty of evidence that pregnant women are at risk of drinking alcohol. So try limiting alcohol entirely when you are pregnant.
  
• Smoking can put your unborn child at risk for conditions such as low birth weight and breathing problems.
  
• If you are a smoker, talk to the doctor about possible treatment plans to help you quit smoking.

Consider taking the prenatal vitamins: Your body will need sufficient additional nutrients to sustain pregnancy and remain fit. Try taking a prenatal vitamin to help you get extra nutrients you can need and not get from food.

• During pregnancy, the body is built to put the child’s nutritional needs instead of yours.
• Before taking prenatal vitamins, make sure to talk to the doctor or ask her to prescribe some vitamins for you.

Final Thoughts

Most women will benefit from improving or at least maintaining their fitness through pregnancy. Regular and consistent exercise is usually healthy and can provide you with many pre-and postpartum benefits.