What is a Good Pregnancy Exercise and Diet Plan?

Obviously, your body experiences a lot of changes during pregnancy. Nevertheless, for the sake of both your body and your unborn child, it’s important that you maintain a healthy diet and exercise regimen.

Exercise promotes muscle tone, strength, endurance, and a positive mood. It also alleviates fatigue, swelling, and backache. A healthy diet is beneficial to the health and growth of your unborn child. It also helps you prevent gaining excessive weight during pregnancy and makes it easier to return to your pre-pregnancy weight.

Exercise During Pregnancy

If you didn’t exercise regularly before your pregnancy, you can still exercise while you’re pregnant, just don’t launch into an intense training program. You need to ease into it. Also, make sure your doctor monitors your level of activity.

Find exercises that you are comfortable doing such as running, walking, swimming, or using a stationary bike. Yoga and pilates are popular exercises during pregnancy.

However, just make sure that the routine you follow caters to pregnant women because some of the poses and positions can be harmful to your unborn child. For example, during the latter part of your pregnancy, it’s not safe to lie flat on your back.

Avoid exercises that have a high risk of falling or causing injury. These include cycling, skating, waterskiing, horseback riding, squash, racquetball, and tennis.

Also, you need to modify your exercise routine as your pregnancy progresses. Scale your routine down as your body grows. Never exercise to exhaustion and drink plenty of water before, during, and after exercise. Dehydration raises your body temperature which can have a harmful affect on your unborn child.

A Proper Pregnancy Diet

A healthy diet (vegetables, fruits, grains, and lean proteins) is always important, but it’s vital during your pregnancy for both you and your unborn child. You should follow a healthy diet plan to ensure that your baby is properly nourished and that your body can accommodate the additional demands that being pregnant puts on it.

You don’t need to increase your caloric intake during your first trimester. However, during your second and third trimester, your diet should include an additional 300 calories per day bringing your total caloric intake to about 1,900 to 2,500 calories a day from nutritious, high protein foods.

You also need to boost your consumption of folate, calcium, and iron. In addition to vitamin supplements, you can get a significant amount of these nutrients from the following food items:

  • Orange juice
  • Strawberries
  • Spinach
  • Broccoli
  • Healthy breads and cereals

While it’s important to consume healthy foods, during your pregnancy, you should avoid foods that can have an adverse affect on your unborn child.

These foods include alcohol, fish with high levels of methylmercury, soft cheeses and deli meats, raw meats or poultry, and caffeine. Small amounts of these items would probably cause little or no harm to your unborn child. But it’s best to just avoid them altogether.

If you are a vegetarian or have some food allergies, work out a diet plan with your doctor to ensure that you and your baby are getting the proper nutrients.

You always need to consider the health of your baby as well as your ability to recover quickly. Having a baby taxes your body and your mental acuity. You can counter these affects by maintaining a healthy exercise and diet program.

This entry was posted in exercise tips, pregnancy and tagged , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *