Fitness And Health During Pregnancy

Pregnancy can be a joyful time, the one time in a woman's life when she can take

a nine month break from exercising, watching what she eats, and worrying about weight gain. Right? Unfortunately, not. Tempting perhaps, but a very bad idea. Exercise and nutrition may be even more important during pregnancy than at any other time. Though one should probably not engage in energetic kick boxing or mountain climbing while pregnant, regular exercise is very important to a healthy pregnancy and delivery.

Pre-Natal Diet

The common phrase to justify giving in to cravings and eating everything in sight is the proverbial "eating for two" excuse. While this is true, there is a second little person growing in there, that second person is the size of a thimble in the beginning, growing to typically less than ten pounds at birth. Studies show that only about 300 additional high-quality calories are needed to support the growth of the baby in utero. Gaining too much weight isn't healthy for mother or baby and can lead to complications as well as a more difficult time after the pregnancy getting back to a healthy weight.

Vitamins, minerals, protein, healthy fats, and quality carbohydrates are needed, preferably from fresh, non-processed foods that are free from preservatives and other chemicals. Even if those chemicals don't cross the placenta into the developing fetus, they do often end up in mother's milk that baby will be consuming after birth. Best to stay away from such products. Your OB/GYN will advise you on the best dietary requirements to follow and there are excellent resources in books and online as well.

Pre-Natal Exercise

If you were very active before pregnancy, it is generally recommended to keep on doing it, simply modifying that activity for impact and intensity. Certainly, dangerous activities should be avoided or those where an impact or injurious fall is highly possible, but other activities such as running, weight training, Pilates, yoga, and more if often approved and encouraged by physicians. 30 minutes of exercise a day for at least four days a week is recommended by the American College of Obstetrics and Gynecology. However, be sure to always talk to your doctor before undertaking any exercise plan and follow those instructions absolutely.

Two of the best forms of exercise during pregnancy are walking and swimming. Both are low impact, and neither over-exert to the point of overheating or having to pant to breathe, neither of which are recommended. Just a ten minute walk outside in the fresh air offers wonderful exercise as well as a mental and emotional break that will help you feel your best during your pregnancy.

by: Art Gib

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