Online Reporter
Fitness Correspondent
Discovering that you’re pregnant is an exciting and joyous time, filled with planning and anticipation for your baby’s future.
It can also be a time filled with questions and concerns — pregnancy leads to many changes in your body as your fetus grows.
With all of these changes, it’s important to stay healthy and work with your physician to find what works best for your individual pregnancy.
Just because you’re pregnant it doesn’t mean that you to give up your fitness routine.
Staying active during pregnancy offers numerous benefits, including improved mood, better sleep, reduced pregnancy discomfort, and even smoother labour and delivery.
However, it’s important to exercise safely and make adjustments as your body changes.
Here are some essential tips for working out while pregnant.
First, get medical clearance
Before starting or continuing any exercise routine, consult your healthcare provider.
Some conditions, like placenta previa, preeclampsia, or a history of preterm labour, may require modified or restricted activity.
Focus on low-impact exercises
High-intensity workouts may need to be adjusted as pregnancy progresses. Opt for safer options like:
Walking: A gentle, effective cardio workout.
Prenatal yoga: Improves flexibility, balance, and relaxation.
Swimming: Supports joints while providing resistance.
Stationary cycling: Low-impact and reduces fall risk.
Pilates: Strengthens the core and pelvic floor.
Prenatal yoga improves flexibility, balance, and relaxation.
Avoid risky movements
Certain exercises can be harmful during pregnancy.
Listen to your body
Pregnancy is not the time to push through pain. Warning signs to stop exercising include:
If you experience any of these, stop exercising and contact your doctor.
Modify as your pregnancy progresses
As your belly grows, your centre of gravity shifts, increasing the risk of falls and strain. Adjust workouts by:
Using a stability ball for support
Reducing weights and focusing on form
Avoid lying flat on your back after the first trimester.
Use a stability ball.
Stay hydrated and eat well
Pregnancy increases your need for fluids and nutrients.
Drink water before, during, and after workouts, and ensure you’re eating enough to support both your activity level and your baby’s growth.
Don’t skip warm-ups and cool-downs
Gentle stretching before and after workouts helps prevent injuries and muscle soreness.
Focus on hip openers, gentle back stretches, and deep breathing.
Nutrition during pregnancy
Pregnancy and childbirth breastfeeding your baby
Staying healthy during pregnancy
The Academy of Nutrition and Dietetics recommends the following key components of a healthy lifestyle during pregnancy:
Appropriate weight gain
A balanced diet
Regular exercise
Appropriate and timely vitamin and mineral supplementation
Dietary and caloric recommendations
To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.
Fluid Intake during pregnancy
Fluid intake is also an important part of pregnancy nutrition. Follow these recommendations for fluid intake during pregnancy:
You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups. Talk to your health care provider or midwife about restricting your intake of caffeine and artificial sweeteners.
Avoid all forms of alcohol
Ideal foods to eat during pregnancy
The following foods are beneficial to your health and fetal development during pregnancy:
Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers (for vitamin A and potassium)
Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
Dairy: fat-free or low-fat yogurt, skim or 1 percent milk, soymilk (for calcium, potassium, vitamins A and D)
Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)
Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines and pollock
Foods to avoid during pregnancy
Avoid eating the following foods during pregnancy:
Unpasteurized milk and foods made with unpasteurized milk (soft cheeses, including feta, queso blanco and fresco, Camembert, brie or blue-veined cheeses—unless labelled “made with pasteurized milk”)
Hot dogs and luncheon meats (unless they are heated until steaming hot before serving)
Raw and undercooked seafood, eggs and meat. Do not eat sushi made with raw fish (cooked sushi is safe).
Refrigerated pâté and meat spreads
Refrigerated smoked seafood. — iolnews/hopskinmedicine.org
