In terms of staying fit and healthy during pregnancy, there’s usually a lot of mixed opinions. While most pregnant moms are worried that physical activities could harm their babies, it isn’t always the case. This is especially true if it’s recommended by the obstetrician-gynaecologist (OB/GYN).
Although it’s confusing sometimes when you encounter countless advice on what to do or not to ensure a healthy pregnancy, it’s worthy to be aware of the limitations, new nutritional needs, and other safety concerns. Since your baby relies on you for their wellness and health, your primary focus has to be staying healthy and fit. Below are some of the ways to achieve this:
Get Physical And Look For A Workout Buddy
Unless your doctor tells you not to do any physical activity during your pregnancy, it would perhaps be a good idea to get at least two hours of moderate-intensity aerobic activities. Aside from this, you could also try 28 at Home's pregnancy Pilates moves and similar workouts from other fitness sites and look for a workout buddy if you want to stay motivated.
Pilates may be a good way to target the important core muscles without experiencing a lot of discomfort. If possible, avoid the traditional crunches as this might result in increased abdominal separation. Running is also okay if it feels good to you or your doctor approves of it. However, be sure to stick with low-impact cardio only.
To help you recover after birth or push during delivery, you may try some Kegel exercises, too. They’re known to support and strengthen the urethra in the pelvis, vagina, and rectum. These exercises are said to be good at avoiding problems with incontinence in the long run.
Visit Your Doctor Often
Regular and early prenatal visits would help your doctor monitor your overall health condition, as well as your baby’s health. If possible, try to visit your doctor every month and ask about medications, particularly if you’re leaking fluid from the vagina, bleeding, experiencing severe or sudden swelling, or feeling dizzy.
Eat Healthy Food
For pregnant moms, eating healthy food is important. Your baby requires nutrients to grow strong and healthy in the womb. Try to eat lots of fruits and vegetables, calcium-rich food, food low in saturated fat, and whole grains.
There are also particular types of food women must avoid eating while pregnant. These include unpasteurised milk, soft cheese, raw eggs, rare or raw meat, sushi, and liver. Unpasteurised and raw animal products could cause food poisoning. In fact, some fish, even when cooked, could put a growing baby at risk because they contain high amounts of mercury.
Take Prenatal Vitamins With Iodine, Folic Acid, And Iron
Taking vitamins with iodine, folic acid, and iron could help keep you and your baby healthy. Your body requires more iron since you’re producing it. Iron helps both you and your baby’s blood to carry oxygen. Folic acid, on the other hand, helps prevent serious birth defects of the spinal cord and brain. While supplements aren’t a replacement for a healthy diet, pregnant women may need to take prenatal vitamins to ensure they get an appropriate level of such minerals.
Never Drink Alcohol
During pregnancy, it’s never a good idea to drink alcohol. This is because it could increase the risk of having babies with foetal alcohol spectrum disorder (FASD), which could cause behavioural issues, abnormal facial features, and severe learning disabilities. Alcohol may negatively impact the baby’s health at the early stage of pregnancy.
Listen To Your Body
When doing any physical activity, try to listen to your body as it’d tell you everything you need to know. You may sit down if you get dizzy. Or if something hurts, you may ask for someone’s assistance. Keep in mind that your body knows its own limits better than anybody else, so do what feels right and take it easy.
Get A Flu Shot
Pregnant moms can be very sick and may increase their baby’s complications once they experience flu. Fortunately, you may rely on a flu shot to protect you from serious illnesses and help protect your little angel after birth as well. So make sure to ask your doctor about a flu shot or mothers’ flu vaccination.
Never Forget To Stay Hydrated
One of the keys to staying healthy and fit while pregnant is proper hydration. During your workout, your body won’t overheat itself if you stay hydrated.
Overheating could cause harm not just to your body but also to your baby since dehydration could make you feel dizzy and weak. If you feel dizzy or weak, you’re more prone to hurting yourself when doing any physical activity. So try to drink at least eight glasses of water daily.
Every pregnancy is unique and wondrous. It must be a momentous but joyous experience for every mom and the whole family. If you have concerns or questions regarding your pregnancy, never hesitate to ask your doctor. You may also apply the above ways properly to stay fit and healthy.
