6 Ways to Stay Fit During Your Pregnancy — Plus 5 Myths Debunked
It might be challenging to stay active and eat well while pregnant. Fatigue and morning sickness in the first trimester, as well as wonderful later-onset illnesses like back discomfort, make it challenging to exercise and make smart decisions.
Though it is well recognized that keeping healthy behaviours during pregnancy has several advantages. It can offer you greater energy throughout your pregnancy, facilitate a smoother birth, and hasten the process of losing postpartum weight.
Exercise and wholesome nutrition are also beneficial for your infant. A recent study even discovered that a child’s later cardiometabolic health may be impacted by weight gained during pregnancy.
However, being aware of these realities does not make remaining healthy any simpler. If you’re anything like me, you’ll be craving fries and ice cream rather than salad. You’ll probably feel too sick to go to the gym as well.
Without a question, extra self-discipline is needed to maintain health throughout pregnancy. But there are strategies that I’ve found useful for keeping me inspired to exercise and eat healthily throughout the arduous months.
Here are six methods I used to stay active and motivated. (Also busting common prenatal health myths!)
1. Examine your diet to understand your cravings
Yes, cravings during pregnancy exist. I yearned for juicy cheeseburgers during the first half of my pregnancy. This meat-craving behaviour was odd for me because I had been a practically complete vegetarian up until my pregnancy.
Although cravings aren’t always understandable, we might consider the nutrients our bodies may be lacking.
Maybe I needed more iron, protein, and fat, which are three elements found in red meat, for myself. Cheeseburgers are convenient to eat for every lunch and supper, but I knew the long-term consequences wouldn’t be good for me or my unborn child.
I tried to cook high-protein meals, such as those that had chicken, fish, and beans. The majority of the greasy restaurant cheeseburgers I desired were swapped out for heartier, leaner options. These nutritious meals kept me full and content, which helped me control my cravings.
Your diet should include various minerals and nutrients, particularly calcium, iron, and folate, to make sure you and your baby get what you need.
2. Ease your mind for better sleep
Pregnancy may be an emotional rollercoaster, with feelings ranging from anxiety over potential problems to concern over your ability to be a good parent. I would lie awake at night in bed throughout my third trimester hoping to feel my baby kick to let me know they were okay.
I experimented with a few various methods to let my thoughts unwind and, ultimately, my body as well.
I’ve occasionally used meditation to unwind my mind for 10 to 15 minutes before bed. Other times, I would get in touch with new and pregnant mothers to offer support and to talk about my worries.
I would write down any tasks that were running through my thoughts in my phone so they wouldn’t keep me from falling asleep.
Above all, I was able to find mental and emotional serenity by developing a calming ritual before bed, ensuring that both the baby and I received the necessary rest.
3. Make yourself move every day
Even though I frequently worked out before getting pregnant, I struggled to find the energy and enthusiasm to do so when I was pregnant. It was the best choice I ever made that I would move at least once per day.
If I had limited time, I may drop down for 20 lunges while I was cooking supper, go for a morning swim, or stretch on my yoga mat as I watched “This Is Us” episodes.
There were also days when I neglected to work out. I made an effort not to criticise myself and promised to try again the next day.
I discovered that I slept better and felt more energised when I forced myself onto my yoga mat or out into the street for a stroll. I also had the impression that I was better prepared for the labour itself.
While the majority of workouts are safe, especially ones you completed before getting pregnant, there are certain things that you should avoid. Avoid engaging in any risky activities, such as rock climbing or skiing. High altitudes and any exercises performed while lying flat on your back should also be avoided.
As a general guideline, when exercising, pay attention to your body and keep in mind that your goal is maintaining your health, not setting new records.
4. Limit your sugar
My biggest want in the second half of my pregnancy was sugar. The memory and intelligence of your youngster, however, are negatively impacted by increased sugar consumption, according to a recent study. I didn’t completely deprive myself of sweets, but I did establish a strategy.
For me, that meant not making any initial treat purchases. Every time I went to the grocery store, I would eye a box of cookies, and I knew that if I bought them, I would eat the entire box in one sitting.
This strategy worked since there were no cookies left to refuse, as opposed to having to do it again.
I satisfied my sweet desire instead by choosing whole foods like fresh apples and dried mangoes.
For you, this may mean choosing a brand with less processed components or purchasing smaller packets rather than bulk quantities. It’s not about completely avoiding sugar, but rather about developing a habit for intelligent snacking.
5. Find a water bottle you love
It’s important to stay hydrated, especially during pregnancy. Water is crucial to the growth of your child and aids in the formation of the placenta and amniotic sac.
Dehydration can be problematic at any time, but it’s crucial to prevent it during pregnancy.
While pregnant, the Institute of Medicine advises consuming roughly 10 cups (2.3 litres or 77 ounces) of total liquid daily. I travelled with my Nalgene water bottle to assist me get the recommended amount of water intake. Find a water bottle that you like to drink from.
If you grow to dislike the taste of plain water, flavour it with food like cucumbers, strawberries, lemons, or limes. By staying hydrated, you can combat annoying pregnancy symptoms like constipation and maintain your energy levels.
6. Take a break
Being in good health while carrying a child doesn’t make you superwoman. If you need to relax, pay attention to your body and take the appropriate action, such as napping, reading on the sofa, or going to bed earlier than usual.
Giving your body a break allows it to continue developing and allows you to conserve energy for tomorrow’s activities.
Pregnancy health myths debunked
Myth 1: You can’t eat seafood
Fish are a topic of discussion for pregnant women because of their mercury content. The FDATrusted Source claims that most fish is safe to eat as long as it isn’t taken in large quantities. Among the secure options are:
tuna cans
salmon
catfish
crab
The FDA has a complete list available hereTrusted Source.
Seafood has many advantages, including good fats that support a baby’s development. To reduce your risk of contracting certain bacteria, simply limit your seafood consumption to 340 grams per week and stay away from raw sushi.
Myth 2: You should avoid exercise and exertion
The American College of Obstetricians and Gynecologists advises that most forms of exercise are safe to continue if you’re in good health and have your doctor’s approval.
Even though some physical activities, such as contact sports and horseback riding, carry some dangers, you shouldn’t stop exercising altogether. Regular exercise is fantastic for mom and baby and can even help with pregnancy discomfort.
Myth 3: You’re not allowed to enjoy hot baths
Many still think women shouldn’t take a hot bath while pregnant because of an ancient wives’ tale that says they should avoid heat stress.
However, according to new guidelines, taking hot showers and exercising while pregnant are safe as long as your body temperature doesn’t rise above 102.2°F.
PS. You may also indulge in sex! It is risk-free and won’t harm the infant. Determine the optimum positions.
Myth 4: You can’t drink coffee
While it was once thought that caffeine can result in a miscarriage, research now indicates that one to two cups per day are completely safe. Therefore, there’s no need to stop using your morning cappuccino as your go-to energy booster.
Myth 5: You’re eating for two
“Go ahead, you’re eating for two!” is a common saying. if we take it to heart, it result in additional weight gain. Instead, maintaining your weight within the ideal range will make postpartum weight reduction simpler and offer you more energy.
Always keep in mind that every pregnancy is unique. Remember these advice. Don’t forget to pay attention to your body at the end of the day.
I am here to help every mother looking to learn parenting tips and techniques in a short and simplified way.