Fitness during Pregnancy: Tips on How to Stay Fit and Healthy throughout Your Pregnancy
Pregnancy is a wonderful experience for mothers-to-be, despite the transformations it brings to their bodies and minds. Staying fit during pregnancy, ensuring your comfort, and taking care of your baby require dedication and adherence to certain guidelines. Here are some valuable tips for staying fit and healthy throughout your pregnancy.
Adopt a Balanced Diet
Contrary to the misconception that pregnancy is an excuse to eat whatever you want, maintaining a balanced diet is crucial. Avoid junk food as it’s unhealthy for you and your baby, and can lead to unnecessary weight gain. A balanced diet helps maintain an ideal weight and overall health during pregnancy. Consider incorporating the following:
Protein. Most pregnant women should consume at least 70 grams of lean protein daily. Sources include chicken, fish, eggs, beans, and dairy.
Good Fats. Good fat sources include fish like salmon or tuna. Avoid fish high in mercury, such as shark, swordfish, king mackerel, and tilefish.
Carbohydrates. Opt for vegetables, fruits, and whole grains as your carbohydrate sources. Avoid junk foods like chips and ice cream.
Choose Suitable Physical Activity
Exercise is generally safe and recommended during pregnancy unless advised otherwise by your doctor. Suitable workouts for pregnant women include:
Walking
Dancing
Water aerobics
Pilates
Jogging
Swimming
While physical activity is essential during pregnancy, avoid activities that are too intense or dangerous. Always consult your doctor or OBGYN before starting any exercise routine.
Take Time to Relax
Relaxation during pregnancy helps reduce stress and allows your body and mind to adapt to the changes pregnancy brings. Some effective relaxation techniques include:
Self-Care. Dedicate some 'Me Time' daily for hobbies such as reading, listening to music, participating in safe sports/exercise, painting, or other enjoyable activities.
Guided Imagery. Visualize a soothing and relaxing scene, either real or imaginary. Imagine yourself in this scene to induce deep relaxation and overcome stress.
Meditation/Prenatal Yoga. Prenatal yoga promotes well-being and calm for both you and your baby. It is advisable to join a pregnancy-specific yoga class and practice under the supervision of an experienced instructor.
Sources
Relaxation Methods during Pregnancy & Beyond
How to Maintain a Healthy Weight During Pregnancy
Mouniratou Sinare Zeda is a social media marketing intern at Hope Magazine. She is passionate about public relations, social media, and communication, and is pursuing a master’s degree in professional communication and leadership.
