Health and Fitness Tips For Pregnancy So You Feel a Whole Lot Better
This ultimate pregnancy fitness tips checklist for trimester one will help improve your health and your babies health before your arrival! It’s the first part of my three part blog (trimester two and three follow this blog).
Finding out you’re pregnant is mostly an exhilarating, exciting feeling. Then it feels like quite a journey, with the hormones kicking in, your body changing shape, nauseas feelings and aches and pains. There are some really key pregnancy fitness tips you can do take on board to keep yourself emotionally and physically in shape at the beginning.
- Be active
It’s common knowledge now that exercise during pregnancy is very beneficial, providing there are no complications with your pregnancy. Walking at a good pace in the fresh air keeps your body moving as does swimming. Strengthening your abdominals and core muscles, including your pelvic floor, during pregnancy is vital. This will help improve your posture and eliminate any backache. If you have been exercising before you are pregnant you can continue as normal but avoid getting too out of breath. Keep your pace to one where you can hold a conversation.
Sleep on your side
It’s a good idea to get used to this in early pregnancy as after the first trimester, lying on your back may cause compression of the Vena Cava. This is the large vein that carries de-oxygenated blood from the body to the right side of the heart. Lying on your back during the second trimester can cause the blood flow to be restricted resulting in dizziness and feelings of nausea. To make lying on your side more comfortable place a pillow behind you so your back is supported but you are still turned to the side.
- Don’t eat for two!
Despite people telling you to do so, it’s not a good idea. If you are at a normal weight for your height just before pregnancy, you in fact only need about 300 extra calories a day to be healthy and ensure your baby’s growth. This is the equivalent of an apple and two tablespoons of nut butter or an egg and cress sandwich. It’s important not to gain excess weight in pregnancy, as a guide a weight gain of about 25 to 35 pounds (1 stone 11lb – 2 stone 7lb) is considered a healthy weight gain for pregnant ladies of a healthy weight before pregnant Women who are underweight should look at gaining 28 to 40 pounds. Overweight women of BMI of 26 to 29 should gain between 15 and 25 pounds. During the first trimester, usually 2 to 8 pounds of weight is normal.
- Take a prenatal supplement. Folic acid is also key – it is found in wheat germ, also take a supplement of 1mg of calcium folinate a day. The Zita West range is also the best as it gives specific nutrients for each trimester. The Zita West DHA supplement means you’ll get enough essential omega 3 fats from a source that is safe in pregnancy. DHA is key for healthy brain and retinal development in the fetus, especially in the final trimester – the baby can drain your stores and there is an increased risk of reduced overall health and possibly postnatal depression if you haven’t been able to replace her own supplies due to morning sickness and excessive nausea.
- Beware of your cat
If you own a cat or your neighbour or someone you see regularly does be careful of the cat litter box. Cats can spread Toxoplasmosis, which is an infection caused by a common parasite called During the early stages of pregnancy there is a risk of that the infection can pass to your unborn baby and cause a risk to their development and the risk of miscarriage can be increased. The infection can also come from contaminated foods so be sure to wash foods, especially fruit and vegetables and cook properly. Delegate changing the litter box to someone else or wear gloves and wash hands thoroughly.
- Morning sickness and how to overcome it
Eating can be tricky when you are feeling very sick and the smell of foods make you ‘heave’! Try eating dry crackers in the morning. Some women benefit from eating crackers before rising out of bed in the morning. This may be because it helps to absorb the stomach acid. If liquids are vomited, sucking ice cubes made from water or fruit juice can also help to keep hydrated. Taking ginger as grated into hot water with a little honey can help soothe, ginger ale or even ginger snaps (although limit these as they are high in sugar). Exercise also helps with improving the circulation and although you may not feel like exercising, the benefits far outweigh the feelings of not wanting too, really helping ease the nausea. For motivation and to ensure you are exercising correctly try an antenatal specific exercise class – either a fitness or yoga class.
- Increasing energy levels
Avoid an empty stomach by snacking throughout the day with several smaller meals instead of a few large ones. Eating some protein at every meal and snack, and especially for breakfast (e.g. well-cooked eggs) will help keep blood sugar levels stable and means you’ll avoid cravings for sugar and coffee to keep you going. - Pregnancy super foods
Avocados, nuts and seeds contain essential fatty acids, an essential source and ones which are safe in pregnancy. Salmon steaks are also ideal and a safe fish to eat. If you’d like to help improve your babies brain, these foods contain essential fats – omega 3’s which are important for your baby’s brain development and also for your skin and hair.
- Breathing and meditation to connect with baby!
Take the time to practice deep breathing. Place your hands on your rib cage and breath out letting your lungs fill with air. Imagine you are putting an umbrella up. Then breathe out through your mouth and feel the rib cage sink, imagining you are putting an umbrella down. The growing baby loves the feeling of you deep breathing and it helps de-stress you and connect with your baby.
- Relax and take a massage
Due to the extra weight and burden on your muscles, certain postural muscles can become tight leading to muscular imbalances and contracted muscles. Help relax them with a pregnancy specific massage. Carmenta Life in Berkhamsted offer aromatherapy ones with essential oils as well as pregnancy massages using a specialist pregnancy couch for a very relaxing experience. These kinds of couches are wide and comfortable and have a cut away portion, which enables your bump to be supported in a hammock whilst you lie on your front.
Tomorrow’s Blog Post! Check in for ’10 Ways Pregnant Women can Improve their Health and Fitness during Trimester Two’.
These tips were devised by pregnancy and postnatal fitness expert, Vicky Warr. Vicky runs pregnancy sculpt and pregnancy fitness classes in Berkhamsted, Hertfordshire, UK. To view the timetable, check here.
She is also founder of TheBeezKneez Hive, the online fit club for new mothers with short,easy postnatal core workouts, postnatal food plans and recipes for optimal postnatal nutrition.
