Health And Fitness For Pregnant Women
It is important to keep a healthy lifestyle during pregnancy. Dieting is as important as exercise if you want to have a stress free delivery as well as a healthy baby. Exercise is important and it is easier for those who are used to doing it. It is however, notable that most women start to exercise immediately they realize that they are pregnant. For those who fall in this category, it is vital that you follow some rules when exercising.
You should set your goals. Fitness goals during this period should never include weight loss or dieting. Exercise is often used to prepare the body for labor and delivery, to feel better and to help with insomnia. You should therefore create goals before engaging in any fitness program. You could choose to exercise at least once a day for 20 minutes. You can also choose to maintain a moderate weight gain of at least 25-35 pounds. You can also enroll for a yoga class two days a week. While exercising, stretch and warm up. It is necessary to warm the body before any exercise. This will help blood to properly flow in the body and also prevent any injuries. There is however, a group of women who should never exercise during pregnancy. The group includes those with a history of miscarriage, hypertension, placental difficulties, heart disease, preeclampsia and lung disease or asthma.
It should be noted that exercise should be stopped in the case that you start having cramps, bleeding or feeling dizzy. The exercises should be done moderately. Take things slow at first and increase the speed gradually. The heart rate should always be at 140 beats per minute or less. Water is essential before, during and after the exercise. Ensure that you cool down after any physical activity. This will aid in bringing the heart rate back to the normal pace. After exercise ensure that you take your time before moving or getting up. This is because such rapid changes can cause dizziness.
It is also advisable that you take a variety of healthy foods. This is to ensure that both you and the baby are in good shape. Ensure that you get all the required nutrients into the system. Choose foods that are high in fiber such as cereals, rice, vegetables, and whole-grain breads and so on. Ensure that you take enough minerals and vitamins in a day. 27mg of iron-rich foods should be taken such as liver and spinach. Vitamin C should be included in your daily diet with an inclusion of such foods as oranges, papaya, tomatoes, honeydew, and broccoli and so on. One source of folic acid should be chosen. This will include such foods as legumes, veal, and dark green leafy vegetables. Vitamin A foods such as; carrots, sweet potatoes, pumpkins, water squash, beet greens, spinach, cantaloupe and turnip greens are highly recommended.
A healthy you mean a healthy baby, so take up the challenge and get positive results.