Exercising during pregnancy can give you an emotional boost, prepare you for the physical stress of labor, decrease urinary troubles and overall pain, and make getting back into shape after the baby is born much easier. Consult your doctor before beginning any exercise program.
When you have the green light, a good prenatal workout may consist of the following:
- Five- to ten-minute warm-up
- Twenty to 30 minutes of low-impact, low-intensity aerobic activity, such as swimming or walking
- Five- to ten-minute cool down period with gentle stretching and breathing exercises
To promote good posture and help ease the discomforts of pregnancy, it’s especially important to strengthen the abdominal, pelvic, and back muscles. Be sure to drink plenty of fluids while exercising and layer your clothing to control body temperature. You should follow the exercise guidelines set by your doctor and avoid exercises that put excessive pressure on the abdominals. Stop if you experience pain, bleeding, faintness, or irregular heartbeat.
Returning to Exercise After Your Baby
The Obstetrical and Gynecological Council suggests a gradual return to exercise after having your baby. You’ve been through a lot, so be patient and pay attention to your body.
Start Slowly
Trying to lose weight too quickly can cause problems if you are breast-feeding. It can also increase mood swings and decrease energy. To start, focus on eating a balanced diet, staying hydrated, and getting enough rest. Resume gentle exercise, such as walking, and your body will naturally slim down.
Make a ‘Shh’ Sound
While walking, try making a forceful “shh” sound. This activates your lower abdominals, helping close the gap in your abdominal wall and decreasing the lower abdominal pouch. Try making the same sound while sitting or during a pelvic tilt (lay flat on your back and pull your belly button to your spine so that the small of your back flattens to the floor; hold for five to ten seconds; repeat ten times, two or more times a day).
Nutrition: What to Do When You’re Eating for Two
Despite popular belief, pregnancy is not the food free-for-all many people believe it is. Although energy requirements vary for each person, general recommendations are that you eat an extra 100 calories per day during the first trimester of your pregnancy and 300 calories per day during the second and third trimesters. This can be an extra dairy serving and a healthy snack.
Weight-gain recommendations depend upon your weight prior to pregnancy. However, here are general guidelines:
- Normal weight: 25 to 35 pounds
- Underweight: 28 to 40 pounds
- Overweight: 15 to 25 pounds
- Obese: at least 15 pounds
Normal weight gain is two to four pounds during the first trimester and one pound per week during the second and third trimesters. If you are gaining too much weight, don’t diet excessively. Talk with your doctor about what is right for you.
Good Nutrition for You and Your Baby
You should eat at least 150 grams of carbohydrates per day for normal fetal development. Here are some other important nutritional considerations.
FIBER. During pregnancy, your intestinal tract slows down to help absorb more nutrients. Eating a high-fiber diet and exercising regularly will help keep your body consistent.
BONE HEALTH. Calcium and vitamin D are important for healthy bones and teeth. Depending on your age, you need 1,000 to 1,300 milligrams (mg) per day of calcium and 200 IU (international units) per day of vitamin D. This equals four to six servings of dairy foods or products fortified with calcium every day.
FOLIC ACID AND IRON. These nutrients help maintain blood supply to your baby. Folic acid also decreases the risk of your baby having a neural tube defect. You should take 400 micrograms of folic acid daily for three months prior to pregnancy and the first three months during it. Many expectant mothers take an iron supplement of 30 mg per day, but it’s more effective to get it from food.
GENERAL PRECAUTIONS
Use caution when eating deli meats, raw meats, and seafood due to the high risk for listeria and salmonella poisoning. Avoid fish with high levels of mercury, and limit other fish to two servings per week. Avoid or limit caffeine and avoid alcohol.