Diet And Exercise Tips For Pregnant Women – 9 Things You Can’t Ignore

Pregnant woman cooking healthy food

Today we will talk about Diet And Exercise Tips For Pregnant Women. Do you know that a pregnant woman requires greater fitness and energy? Also, Do thereby need to eat enough for her own nutrition needs and that of her baby? Are you aware that following a regular pregnancy exercise? Are you aware of a dieting plan that can maintain your fitness and nutrition requirements during this period of extra demand on your body?

Check Out 9 Diet And Exercise Tips For Pregnant Women

  • Follow Your Doctor’s Advice
  • Drop Every High-Risk Exercise
  • Choose a Suitable Routine
  • Be committed to Your Routine
  • Monitor Your Body Changes
  • Listen to Your Body
  • Eat Enough Veggies and Fruits
  • Warm Up and Cool Down
  • Do Pelvic Floor Exercise
Diet And Exercise Tips For Pregnant Woman

Due to these well-known facts, we do not need to overemphasize the importance of whole food dieting and pregnancy fitness workouts for pregnant women. Though some of the Diet And Exercise Tips For Pregnant Women that we often read online are correct facts, others are educated guess, while some others are controversial and misleading.

Following the right dieting and balanced exercise routine during pregnancy would promote the health of mother and child. But following a controversial or misleading plan can only lead to devastation and complications. Hence, we shall be looking at some obvious and useful pregnancy exercise tips that can keep your fitness and required energy level in check. In addition, we shall be sharing some Diet And Exercise Tips For Pregnant Women that can aid in growing babies without making you gain much weight.

Follow Your Doctor’s Advice

pregnant woman with doctor

Before embarking on any pregnancy diet and exercise plan you should, first of all, discuss it with your doctor or midwife. Your health care practitioner should have some genuine information on the risks of engaging in such diets and exercises. He or she would inform you of any health issue, or risks that you and your baby may face if you continue with the routine.

It is wise to follow the doctor’s advice and recommendations. You can also seek the advice of a qualified and professional prenatal trainer who has worked with pregnant women over time. He or she can help you with a comprehensive fitness routine.

Drop Every High-Risk Exercise

Beautiful pregnant woman exercising at home and working out
Beautiful pregnant woman exercising at home and working out

You can continue with your regular exercises, but when such exercises are termed high-risk for a pregnant woman, you should immediately discontinue such routines. For those who don’t exercise in normal time, the pregnancy period is a good time to start workout exercises in order to help your joints.

You may need to do the joint muscles workout because during pregnancy. The higher level of relaxin is secreted to soften joints and ligaments, in order to make the birth process easy. It should be also noted here that overextending your arms during workout exercises may increase your risk of sustaining permanent injuries.

Therefore, you need to monitor your response to every exercise very well in order to keep your health and safety in check. If you feel fatigued, shortness of breath, weakness, lightheadedness, faint or other unusual feelings, then you need to stop the exercise and cool down.

You can get some very rich pregnancy diet and exercise apps online to assist you on what to eat, and exercises to do.

Choose a Suitable Routine

Pregnant woman counting down for delivery date
Pregnant woman counting down for delivery date

The best fitness pregnant models are the ones that promote low-impact, low-risk, non-contact exercise. As we have already said, avoid high-risk activities during pregnancy. In addition, endeavor to avoid every exercise that can make you lose your balance and fall.

You can include the following low-risk pregnancy exercises such as biking, swimming, stretching, Pilates, low-impact aerobics, and dance to your weekly routines.

Be committed to Your Routine

Before you can achieve the desired result from an exercise routine. You may need to render some level of commitment to your routine. 20 to 30 minutes of exercise in a day can help a pregnant woman to reduce back pain. Induce sleep, boost mood, and increase her metabolism.

More so, being committed to your routine will help to reduce contraction pains during labor, but you may need to change your workout procedures as your body becomes bigger during pregnancy.

Monitor Your Body Changes

Fitness exercises during pregnancy first trimester need more attention to your body’s temperature because you will fee like exhaust when you overheat your body. You may have to wear clothing made of breathable materials and monitor the room temperature too.

You should also try to have some water or other fluids with you for hydration. Hydration is very important while exercising when pregnant. Also, try to replenish the fluid loss in your body during exercise, but always avoid taking alcohol.

Listen to Your Body

If your body is not comfortable with your exercise or routine, don’t ignore the feedback; set down the weights. Even if it’s your doctor who actually approves of the exercise but your body is reacting to it, you will have to listen to your body because it knows what it can handle, and what it cannot handle.

Eat Enough Veggies and Fruits

Pregnant woman on healthy diet holding salad
Pregnant woman on healthy diet holding salad

Eating well is a good business during pregnancy in order to provide the right amount of nutrients that the mother and baby need for growth. The fit pregnancy diet plan must contain whole grains and fruits that are rich in vitamin B12 (e.g. Bananas), vitamin A (e.g. Sweet potatoes). It also consists of calcium (e.g. Salmon), which encourages blood cell formation, bone growth, and prevents loss of bone respectively.

Warm Up and Cool Down

Happy mom to be exercising with a personal trainer at home
Happy mom to be exercising with a personal trainer at home

Do not start your pregnancy fitness plan with weight lifting. However, you need a warm-up to prepare your muscles and joints for further exercises. This would help to reduce post-workout pains and aches. Hence, prepare yourself for some warming up exercises like jogging, running, stretching, etc.

Do Pelvic Floor Exercise

physiotherapist helping to beautiful pregnant woman for doing pilates exercises with ball preparing for childbirth.
physiotherapist helping to beautiful pregnant woman for doing pilates exercises with ball preparing for childbirth.

Pelvic floor muscles are layers of muscles located under the uterus that helps us to maintain bowel and bladder control. During pregnancy, these muscles are put under pressure because of the baby’s weight. Hence, your pregnancy fitness workouts should include pelvic floor exercises.

Directions:

  1. Clench your pelvic muscles just as when you want to prevent a bowel movement while drawing in your vagina at the same time as you are trying to stop urine flow. Hold it for as long as you can, then release your muscles to relax.
  2. You can repeat it as often as you can every day during pregnancy and after pregnancy.

In all, do not forget that adequate rest is very important during this period. You can check out some publications on pregnancy fitness magazines. You can also check on the internet to have more information on Diet And Exercise Tips For Pregnant Women. Meanwhile stay tuned to Products Review Zone.