Keeping Fit during Pregnancy

Fitness during pregnancy is especially important for your health and strength during the labor and delivery of the child, whilst the stamina obtained will enable to keep up with the energetic little one after birth. Your own body is also far more likely to return to pre pregnancy weight which is another great incentive to exercise during this tough time. 

  Keeping fit as you carry more weight may appear to be a contrasting ideal but it is not as hard as it appears. Here are some useful tips.

Nutritional Intake – Nutrition and Fitness are inextricably linked as one the former fuels the latter’s strength. During pregnancy your body needs a healthy diet more than ever and a typical recommendation for a healthy pregnant women should include,

- 6-11 servings of grain products.

- 4-6 servings of fruits and vegetables.

- 3-4 servings of dairy products.
- 0.4 mg of folic acid.
- 30 mg of iron.
- 80-100 grams of protein.

Use a calendar or similar diary to record and analyse your consumption of food and show to your Doctor during pregnancy appointments that may provide additional meal recommendations.

Fluids – Water is key to a healthy pregnancy and lifestyle and flushes out infections by facilitating a flow of nutrients through the body and importantly to your baby. If water is not appealing to you try adding a bit of lemon or lime to increase its appeal. Carry a large bottle of water with you everywhere you go and keep yourself hydrated.

Activities – Avoid high impact sports that involve physical contact but instead focus on exercises such as swimming that exercise muscle groups and flexibility ready for the labour process. This will enable blood and oxygen circulation in addition to your emotional well-being. Yoga is another great way to keep the body fit and you may find classes with similar pregnant women attending and the option to use appropriate fitness equipment.

Health Consultation – During pregnancy consulting your doctor over your health is vitally important to ensure the right set of fitness goals are set to you and your individual body.  The levels of fitness prior to the pregnancy will dictate the strategy moving forward whilst simple steps whilst following simple steps in nutrition, hydration and exercise will enable you to professionally manage a safe, healthy pregnancy.

Author Bio – James Barnett is a researcher on behalf of Powerhouse Fitness documenting contemporary fitness training and development techniques for families.