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Shanna |
Pregnancy Exercise & Nutrition
Pregnancy exercise & nutrition
Exercise and nutrition are the two most important factors of good health during pregnancy. Exercising in the right amount and eating a balanced diet is the only way in which the baby and mom will stay healthy and fit. Pregnancy exercise and nutrition is a bit different from the normal fitness regime. When a woman is pregnant she needs to take extra care of her baby and herself. The normal fitness routine will not give you the desired results. Experts believe that a well-structured routine of pregnancy exercise and nutrition facilitates the birth of a healthy child.
Pregnancy Exercise
A little exercise everyday is the best way in which the would- be- moms can keep themselves fit and fine. Exercise promotes endurance, muscle tone and strength. Pregnancy exercise aids a woman to tackle the labor stress and makes the process of getting back in shape easier, after the baby is born.
You may have a question in mind that if already you are following a good diet, what is the necessity of exercising everyday. It is understandable that it becomes difficult to move around during pregnancy, but a little effort is enough to improve your well-being. One has to remember that pregnancy is a sensitive condition and though exercise is needed everyday, it should never be overdone. The following exercising tips can work wonders during pregnancy:
• Light exercising thrice a week is the best.
• Standing motionless for a long time and exercising flat on back is a strict no-no.
• Exercises like swimming or cycling are more feasible than weight- bearing work out techniques
• Never exhaust yourself while working out. The moment you feel fatigued, stop exercising.
• Yoga is a very good way of staying fit for to- be- moms.
• Take extra care while exercising during the first trimester.
• Wear cool clothing and work out in a pleasant environment.
• Modify your exercise routines as required.
Pregnancy Nutrition
Maternal nutrition is the most important thing during pregnancy. Expecting mothers need to have a balanced diet in order to assure the well being of the child. You don’t have to go to a dietician or have some specialized guidance in order to have a balanced diet. Eating a variety of food is the best way to maintain a healthy diet. A lot of fresh vegetables, fruits, legumes, whole grains, lean protein and dairy products must be included in the mother’s diet. During pregnancy it may be uncomfortable for the mother to eat large meals. Eating small meals and in between snacks is a nice way to fulfill your dietary requirements. The following pregnancy nutrition tips will be very helpful for would –be- moms:
• 1200 mg of calcium intake is a must for all to be moms. Remember your baby will draw calcium from your bones, so plenty of calcium intake is necessary during pregnancy. Milk, leafy vegetables, yoghurt and hard cheese are rich in calcium and acts as excellent dietary supplements. If you love milk drink four glasses everyday.
• 70gms of protein intake is essential for expecting mothers. Peanut, butter, tofu, fish, meat, and beans are a good way to meet your protein requirements.
• Pregnant woman requires carbohydrates in large quantities. Fats are also essential but to a limited extent. Nuts and seeds serve as good snacks during this time.
• Avoid caffeine and artificial sweeteners
Feb 05 at 06:54AM (8916 Views)
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