Pregnancy is a magical time in a woman’s life. However, if you were normally quite fit before the pregnancy, then you may not like some of the changes coming to your body. Don’t be too hard on yourself if you begin seeing things that you’re not quite comfortable with.
In general, an already healthy woman should gain between 25 and 35 pounds during this time. This extra weight is necessary for the baby as well as the placenta, blood supply, stored fat for breastfeeding and amniotic fluid. However, fitness and pregnancy do not have to be mutually exclusive. There are numerous ways you can take action to assure you’re getting the right nutrients and moving your body to maintain tone and strength.
1. Eat Protein and Fat Instead of Carbs and Sugars
Although you need to gain weight, you need to gain it the right way. You should eat plenty of healthy saturated and mono fats, such as what you find in avocados and olive oil. These foods also contain vitamins A, D
2. Drink Plenty of Water
When you feel dehydrated, you should stick with water instead of juices. Drinking enough water can prevent you from overeating. Many people eat unhealthy snacks throughout the day because they feel starving, but in actuality, they are just thirsty. Additionally, drinking enough water can help ward off pregnancy nausea and tiredness. You should drink at least two liters of water a day and even more if you are exercising regularly.
3. Exercise Several Times a Week
You want to keep blood moving throughout your body during this time, so pick an exercise regimen you enjoy. You may not feel like jogging right now, but perhaps you can go for a swim or simply walk around the block. You should not worry about intensity or duration right now. Many gyms offer classes for pregnant women, so you should see what is available near you. You can stay in shape while making some great friends in the process.
4. Get Enough Sleep
To feel ready to exercise for the day, you will need a good night’s rest beforehand. You may need to change your sleeping arrangement so that you can rest better. You should be in a completely dark room, which means not having bright phones or computers lying around. During pregnancy, adult women should get at least eight hours of sleep every night. While most adults can get away with seven hours, you have a baby growing inside you, so you need extra relaxation.
5. Improve Your Posture
You can look slimmer during the pregnancy by improving the way you stand and walk. When you keep your head forward and shoulders rounded, you reduce the room in your womb for the baby to grow. It just also does not look very elegant. If you have trouble maintaining good posture, then you should look into stretching exercises. Additionally, good posture will help reduce hip and lower back pain.
6. Maintain Muscle Mass
While you need to gain fat, you do not have to sacrifice muscle tone. Your muscles help prevent you from gaining too much weight during pregnancy. Your exercise regimen should consist of some muscle training that target specific areas of the body. It is good for a lot of women to invest in some weights to have your own personal home gym. With strength training, you can also reduce the muscular pains and aches associated with pregnancy, labor and birth.
7. Listen to What Your Body Says
As you exercise, it is vital to listen to what your body has to say. You may exercise every day, but suddenly, you experience cramping and aching in your legs. You may need to take a few days off to recover, and that is perfectly fine. You need to put your well-being first. Pushing yourself too hard is not good for either you or your baby.
Staying fit is a great way to have a happy, healthy pregnancy. You can limit how much weight you gain and feel great about yourself during one of the most exciting times in your life.