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Many small businesses like yoga and pilates studios;moved;their classes online over the last few months. Great for many pregnant women, as;yoga;or pilates are brilliant ways to keep fit in a safe way when youre pregnant, prepare you for labour and;help with anxiety and stress. Which lets face it, is pretty helpful right now.
The rules around social distancing are changing so if there is a fitness class or activity;you enjoyed before, it might be worth finding out what’s happening now. For example, on 11 July, team sports were allowed to start again with;outdoor swimming pools and water parks also re-opening. From 25 July,;sports facilities and venues, including indoor gyms, fitness and dance studios and;indoor swimming pools will open, subject to evidence closer to the time. It is important to keep in mind continued guidance on social distancing though.
How To Stay In Shape During Pregnancy
How to stay in shape when you are pregnant, a very common concern for expectant mothers. In this article we are going to show you how to achieve this.
Exercising is something that is recommended and give us benefits at any stage of our lives. During pregnancy there would be no difference.Whenever there is no contraindication on the part of the doctor and / or gynecologist,;exercising during your pregnancy will bring you great benefits. Always with caution and knowing what you can and cant do.This is the reason many mothers stay at home resting. I dont know how to stay in shape or Im afraid to do something wrong and harm the fetus.
Its normal to have this thoughts. But nowadays there are many centers that offer specific classes for pregnant women.In addition to hundreds of professionals who can help you train in the specialty or sport that you prefer. We will see the multiple benefits of exercising during pregnancy and then well show you some of the most recommended options to achieve this.
What Should I Do If I Didnt Exercise Before I Was Pregnant
If you weren’t active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an exercise program, tell the instructor that you’re pregnant and build up slowly. You could begin with no more than 15 minutes of continuous exercise, 3 times a week and increase this gradually to up to 2½ hours a week.
Remember that exercise doesnt have to be strenuous to be beneficial and any physical activity is better than none.
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Nutrition: What To Eat During Pregnancy
In terms of nutrition, I will be writing another post on specific nutrition requirements that I took into consideration while pregnant. However, I do want to broadly say in this post that no matter how often you work out, experts seem to agree that overall fitness is around 80% diet and only 20% exercise meaning what you put in your mouth is by far the most important factor.
As I mentioned earlier, during the first few months of my pregnancy I didnt watch what I ate too carefully and decided to reformat my eating to better meet the nutritional needs of being pregnant . I also drank a TON of water , which seemed to help keep me hydrated and from experiencing too much swelling, which is a problem a lot of women face while pregnant.
By eating mostly fruits, dark green vegetables, and lean protein sources, I ended up passing my gestational diabetes test with flying colors , and ending up with an above-average amount of iron in my blood which my doctor was amazed by! To put that in context, pregnant women often experience a form of diabetes that affects them only during the pregnancy, and they also are often borderline anemic due to the amount of iron that the growing baby needs and takes from the mothers body. While sometimes there is absolutely nothing you can do to avoid either of those situations, what you eat and how much you eat can make a world of difference!
How I Stay In Shape During Pregnancy
I have gotten lots of questions about staying fit and in shape during pregnancy. Today I thought I would share with you some tips and what I do to remain in shape.
Let me be clear that I am NOT a doctor or a healthcare professional. If you are pregnant, please see your health provider in finding out whats best for you and your lifestyle.
With that said, staying in shape or even finding the energy during pregnancy is hard. There are many many days where I just dont feel like doing anything. And, THATS OKAY! Growing a human being is tough work.
A general rule for working out during pregnancy is if you worked out before, you should keep working out during pregnancy. Youll need to make a few modifications as your baby grow. You dont want to pick up weight training, or trying something new during pregnancy. That is a no-no.
For me, my goal is not to lose weight or build muscle during pregnancy; I want only to maintain what I have to make sure I stay fit. There are many benefits to working out during pregnancy which include; more energy, less;aches , and youll be able to bounce back faster after delivery! You can read more here.
So what do I do to stay in shape?
Also Check: How Soon Do You Start Having Pregnancy Symptoms
Consult With Your Doctor Before Starting
Pregnancy Exercises: Safety Benefits & Guidelines
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically,;the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
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Final Thoughts On Getting & Staying Fit In Pregnancy
Most women will benefit from prenatal exercise to improve or at least maintaining their fitness in pregnancy.
Regular and consistent exercise is generally safe and will provide you with several benefits pre and postpartum.
And regardless of your fitness level, improving your nutrition in pregnancy is always a good idea.
So what are you going to start doing to get in better shape?
How To Stay Lean During Pregnancy
The only proven way to stay lean during pregnancy is to follow a healthy diet composed of all the key nutrients your body needs.
You can exercise all you want. But exercise alone will not help you stay lean if you dont watch what you eat.
It is a common misconception to think that you need to eat for two when youre pregnant.
Why would a tiny fetus need so many calories?
This is especially true in the early first trimester when your fetus is the size of a blueberry.
Here are the guidelines you should follow
First Trimester Caloric Intake:
Keep your daily caloric intake the same as usual. On average most women will need about 1800-2000 calories per day.
Second Trimester Caloric Intake:
Now that your baby is growing, this is when you will need to increase your caloric intake. But not by as much as you would think.
You only need an extra 300-350 calories per day. So in general, aim for about 2200 calories per day.
Third Trimester Intake:
The third trimester is when your baby will grow the fastest. That doesnt mean that your plate should grow fast too.
Increase your caloric intake by another 100 calories. So in total, you should be eating about 2300 calories per day.
This is the most effective way of staying lean in pregnancy.
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How Often Should I Exercise During Pregnancy
You should try to be active every day of the week. Depending on how much exercise you did before your pregnancy, be sensible about the level of exercise that you do.
You don’t need to exhaust yourself a light to moderate exercise program should be the aim, but if you feel comfortable, you can do more intense exercise.
As a general rule, a light to moderate level should allow you to hold a conversation during the activity. The more intense the exercise, the harder it will be to talk.
For low to moderate exercise, aim for 2½ to 5 hours a week .
If you are comfortable doing more vigorous exercise, aim for 1¼ to 2½ hours a week .
You dont have to do your daily exercise all at one time; you can break up your routine throughout the day.
As your pregnancy progresses, you may need to slow down. If in doubt, consult your maternity team.
Can I Work Out At Home While Im Pregnant
If you cant get out or youre short of time, there are plenty of exercises you can do at home or at work that you can fit around your daily activities.
Look for pregnancy workout DVDs or;try our easy home or office workout. You could always look at ways that you can be more active around the house putting extra energy into the housework or gardening, for example.
If you work, can you use your commute to exercise by getting of the bus or train a stop early and walking the rest of the way?
This Shouldn’t Come As Much Of A Surprise: Vegetables Are Super Important
According to Carvalho, Ambrosio never had to watch her weight before she had her baby.
In other words, it was very easy for her to look like a model… further proving the universe is unfair. It’s fine, Allesandra.
After she had her baby, though, Carvalho had to school Ambrosio on what to eat.
Carvalho told Elite Daily,
All of my advice to her was simply about making smart, healthy choices. For example, making sure she ate all kinds of vegetables , white protein and a controlled portion of good carbs .I also recommended lemon shots and ginger tea to alkalize and cleanse the body, getting rid of inflammation and promoting weight loss.I wouldn’t recommend restricting calories because doing so can affect the quality and quantity of milk production, which is critical to the baby’s health.
Hey, at least she didn’t have to go to bed hungry.
What Type Of Exercises Should I Do
Doing a combination of aerobic and strengthening exercises is beneficial when you are pregnant.
Aerobic activities like walking, cycling, swimming or fitness classes will help you improve your cardiorespiratory fitness and also help you avoid excess weight gain.
Try to fit the exercises listed below into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They’ll also make joints stronger, improve circulation, ease backache and generally help you feel well.
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Things To Be Aware Of
There are a few things to be aware of:
- Be careful if you are doing exercises where you could lose your balance, such as cycling, horse riding or skiing.
- Avoid contact sports where there is a risk of being hit, such as kickboxing, football, judo or squash .
- Dont exercise at high altitudes without acclimatising.
- Dont exercise for more than 45 minutes at a time.
- If you have any unusual symptoms, stop exercising and contact your doctor or midwife immediately.
- Dont let yourself get too hot drink lots of water, dont over-exercise and dont exercise in a very hot, humid climate without giving your body a few days to get used to it.
- Dont do exercises in which you lie flat on your back after 16 weeks.
Read about exercises to avoid in pregnancy.
If you take care with these points you can safely continue to stay fit through your pregnancy and beyond.
If you did not exercise before getting pregnant, it is safe and healthy to start now. Start with 15 minutes of exercise 3 times a week and increase it gradually to 30-minute sessions 4 days a week or every day.
Exercise doesnt have to mean planned sessions there are some ideas here for everyday activity that can help boost your health and that of your baby.
Use The Birthing Ball
Lets face it, the birthing ball is far too unruly to take out of the home anyway so exercising on it is a job made for the self-isolating. A good session on the ball will help you prepare for giving birth. Try:
- Rocking your pelvis from side to side and front to back.
- Rotate your hips in both directions.
- Lean over it in a kneel and rock your hips back and forth.
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Should I Workout During Pregnancy
To be clear the stigma that pregnant women should just lay around and not work out is the total opposite of modern medical advice. In fact,;doctors recommend that you stay active while pregnant! Exercising while pregnant can have a ton of benefits, not just for how you look and feel but also for the pregnancy and labor process.
Benefits of Exercising During Pregnancy:
- Helps you sleep better
- Can help you have a shorter & easier labor
- Gives you more energy
- Improves your mood
Most experts seem to agree that starting a new, intensive workout plan after becoming pregnant is;not a good idea, but if you were already active then youre likely able to keep on doing what youre doing . Even if you werent active before, adding in short walks to your daily routine can make a big difference!
Dont Indulge All Your Cravings
We all know that pregnant women have cravings and it is a common myth that all of them should be indulged. Seriously, nothing bad will happen either to you or your baby if you dont eat a pound of ice cream in the middle of the night.
Cravings are, at most, just a shift in hormone levels and yes, they could be overcome. The easiest way is to stop buying all the things you crave for. When you feel a craving for ice cream and pickles in the middle of the night, you cant really have them if there is no ice cream and pickles at your home.
And, whenever you feel a craving for something, keep your mind occupied with something else. Cravings usually pass quickly and you might not even feel the need to indulge them if you dont do it right away. Just a couple of minutes later, you might not feel like eating that any more.
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The Novice: Walking And Water Spell R
“Only 20% to 30% of the population exercises on a regular basis, so the typical pregnant woman hasn’t exercised prior to pregnancy,” says Bonnie Berk, creator of MOTHERWELL, a pre- and postnatal fitness program offered throughout the United States and abroad.
Still, it’s not too late for pregnant women who haven’t been consistent exercisers to start now. Although hard data on the value of prenatal exercise isn’t as well-documented for unfit women as for fit ones, experts like Berk have seen firsthand the difference that exercise can make, even for couch potatoes.
For one thing, by doing exercises that strengthen the muscles supporting the uterus, women stand to experience fewer complications like backaches, ankle swelling and fatigue during pregnancy, and their bodies will be better prepared for the rigors of childbirth, too.
Exercise also typically reduces stress and enhances body image, so pregnant women who are working on their fitness level often feel better about themselves. Such was the case for Dena Higgins, a nurse from Carlisle, Pa., who took MOTHERWELL water aerobics classes twice a week before her son, Joshua, was born last December.
Of course, that doesn’t mean it’s time to suddenly get hard-core, either.
How To Stay In Shape And Benefit From Doing So
- Improvement of physical form, both cardiovascular and muscular.
- And also the circulation and oxygenation of both the mother and the fetus.
- Faster recovery of labor, as well as pre-delivery levels of strength and flexibility.
- Reduces back pain during pregnancy.
- Increases energy reserves.
- The contractions phase is shorter, so the pain decreases.
- Weight gain is reduced.
- Improves the psychological well-being of the mother. Reduces the stress, anxiety and depression that are often experienced during pregnancy.
- Increases the possibility of adopting permanent healthy habits.
This information makes you want to start training, doesnt it? But, remember, you have to do it the right way. How? Some practices are more recommended than others