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Staying Fit and Healthy During Your Pregnancy
Pregnancy is a time of great change for a woman’s body and it is often difficult to know what to do to keep fit, eat healthy and keep the energy levels up. The ACOG (American College of Obstetrics and Gynecology –www.acog.org) is an excellent resource for current information on women’s health and pregnancy recommendations and guidelines. According to ACOG, if you are already exercising, keep doing the activities you have been doing, but moderate the intensity. Here are some other guidelines for pregnant moms:
Eat with health in mind: Focus on foods rich in calcium, protein, iron and folic acid. Good foods are dark green or colorful vegetables, fresh fruits and citrus, whole grains and lean meats. Avoid fish and shellfish that contain high levels of mercury, and soft cheeses such as Brie and Camembert, which are not pasteurized.
According to Nancy Clark, MS, RD in her Sports Nutrition Guidebook: Third Edition, “if you experience unusual cravings, such as for salt, fat, or red meat, it’s possible that nature is telling you that those foods have nutrients you need…Try to resolve cravings for sweets with the most healthful choices, such as frozen yogurt instead of ice cream or raisins and dried fruits instead of candy.”
Stay active: Continue with your fitness routine. It is best to do the same activities you’ve been doing, but at a more moderate intensity. For example, if you are a runner, you can still run, but at a slower pace with less impact – or walk. Walking and swimming are two of the best exercises you can do. Pregnancy is not the time to start a new routine, however. If you have not exercised before becoming pregnant, talk to your doctor about what you can do. Oftentimes, a gentle prenatal yoga or Pilates class will be appropriate.
When exercising, always ask yourself: What does my doctor say? Have I been doing this exercise consistently? How does it feel right now? It is always important to listen to your body.
Work on strengthening and maintaining the integrity of the pelvic floor: Exercises such as pelvic tilts, bridging and Kegel exercises will help maintain the integrity of the pelvic floor throughout the pregnancy and will help tremendously with the delivery process.
Important things to keep in mind when exercising:
1. Avoid
excessive sweating and heat
2. Drink lots of water; eat
regularly to avoid drops in blood sugar levels
3. Modify
exercises by listening to your body and the doctor
