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First and foremost you must remember that a pregnancy is an exciting time in your life. The habits that you form now should be carried forward so that you remain fit and healthy for your new little introduction to your family unit. With that in mind these tips are focused on keeping you in good overall health.
As long as your doctor allows you to continue your current exercise regime, you don’t have to stop if you don’t want to. As we discussed previously, exercise contributes to so many benefits for your mental and physical health. We also know that pregnancy can be quite demanding on your body. Pilates is a great activity to do while pregnant that doesn’t place the same level of demands that a high intensive cardio exercise plan might. Likewise, swimming or walking are also great low-impact styles of training because they reduce the amount of stress going through your body due to the impact of the movement.
Alternatively, if you feel up to it or wondering if you should run while pregnant? Slow steady jog can also be very valuable. Ideally, you should also aim to go for a walk for at least 30 minutes each day to get your blood flowing.
This may seem like stating the obvious, but regardless of whether this is your first pregnancy or not, there will be lots of changes happening in your body. Every single woman experiences pregnancy differently but the important thing to remember is to listen to your body. It’s not uncommon to feel tired all the time during your first trimester and to feel like you always want to rest. However, during your second trimester, you will see a noticeable increase in your energy levels.
Whatever you do, don’t start thinking that exercise is a chore. It should still be fun and not seen as imperative, so don’t force things. The choices you make whilst pregnant should be based on how you feel and nobody else. Therefore stick to what you enjoy and try to get outside for some fresh air when possible.
Maintaining healthy eating habits during pregnancy is really important. Your body is going to need extra nutrients to ensure healthy development for your baby and for you. However, this doesn’t mean you are eating for two, but it does mean that the quality of the food you eat is important. While cravings can’t always be explained, we need to try to understand the nutrients our bodies might be needing. This changes for every person, but to ensure you and your baby get what you need, your diet should include minerals and nutrients like calcium, iron, and folate.
When considering what to eat under these headings; think about dark green vegetables and dairy products for calcium; red meat, salmon, pulses and eggs for iron; and cereals, pasta, rice and bread for folate. Again, always listen to your body and the advice of your doctor and if these don’t agree with you then seek appropriate alternatives.
While a lot of women focus on how to stay fit while pregnant, they may not know where stretching fits into that routine. In fact, a daily stretching routine can help with any muscle pain or cramping you might be experiencing. So when you think about it Pilates is an ideal exercise for helping you as your body changes. Not only that, but it can also help to improve posture which will provide the baby with more space to move.
Pilates has routines that are specifically designed for pregnancy. So they are safe and gentle enough to perform throughout the various stages of your pregnancy.
Hydration is essential for everybody, even more so when you are pregnant. We don’t need to tell you why drinking water is important throughout the day. Each of our other tips rely on a hydrated body in some form or other. When you are pregnant, you need to make sure you continue to drink adequate amounts of water, especially if you have been dealing with morning sickness or constipation.
If you are exercising, make sure you are drinking water during your rest breaks and once you are done working out so that you are replenishing the fluids that were lost. When you eat the liquids you consume help break down the food and distribute the nutrients throughout your body. It also helps you sleep and keeps your muscles supple for maintained movement.
At Ballsbridge Physiotherapy Clinic we want you to feel as comfortable as possible throughout your pregnancy. It is a time in your life when your body will experience so many changes. So, if you are pregnant, and have any questions or concerns, or are suffering from any pregnancy related pain. Please feel free to get in contact with us here to make an appointment. Additionally if you want to join the Pilates class we offer, please fill out the contact form.