The benefits of maintaining fitness during pregnancy are long lasting. A healthy diet with more physical activity, "is associated with improved cardiovascular function in the child at three years of age" according to a recent study at King's College
Not sure where to start with staying fit? Below are 10 simple tips to help you get started.
1. Talk to your Doc.
Most pregnant women can exercise without limitations. Discuss specifics with your healthcare provider first! Attend your regular visits, in person or via Zoom.
2. Warm up.
Prepare your muscles and joints for exercise and build up your heart rate slowly. If you are in your 1st and 2nd Trimester of pregnancy, try this 5 Minute prenatal workout as a warm-up or quick energy pick-me-up
3. Don’t lie flat on your back.
After the first trimester, avoid exercise that involves lying flat on your back as this decreases blood flow to the uterus.
4. Listen to your body.
Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
5. Cool down.
Don’t skimp on post-workout stretches and cool down exercises! Staying flexible can alleviate aches and pains.
6. Wear the right gear.
Make sure that your active clothing is cool and moisture-wicking to avoid overheating. Consider pieces that offer belly support to help alleviate pressure in the front as well as support your lower back. You can purchase active wear with integrated support at www.mumberry.com.
7. Eat a healthy diet.
Ensure you are eating a balanced diet, including plenty of fruits, and vegetables. If you're not sure what to eat, read 10 Healthy Pregnancy Meals for Each Trimester for some good ideas.
8. Drink plenty of water.
Make sure to drink enough fluids before, during and after your activity. Well, how much should you drink? According to Dietitian Sasha Watkins, its at least 51 oz. a day (1.5 liters) and more if during warmer weather.
"Until about 27 weeks, you should ideally be drinking about 1.5 litres (2.6 pints) of fluids a day. That's roughly eight standard 200ml glasses. In the third trimester, you should be drinking slightly more than this to support your baby's growth."
How much water should I drink during pregnancy
9. Rest up.
Remember your body is growing a baby so allow adequate time for recovery and sleep.
10. Do it!
Any movement will help, so get up and get moving!
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