FITNESS DURING PREGNANCY

FITNESS DURING PREGNANCY

  

1. During pregnancy

FOOD

·         A pregnant woman needs 300 more calories (i.e. the equivalent of one meal) per day.

·         Walnuts, soyabeans, and fish give you the essential fatty acids for better fetal brain development.

·         Fish is an excellent nutrient, but consumption should be limited due to its high mercury content because of seawater pollution.

·         Red meats should be limited as well.

·         Eggs and chicken, which are rich in proteins and minerals, are healthier choices.

·         Squeezing a lemon into your meal gives Vitamin C for better iron absorption.

·         Eat smaller portions at regular intervals to avoid bloating and keep your sugar levels stable.

EXERCISE FOR FITNESS

·         Exercises like walking, swimming, static cycling, yoga and stretching are fine.

·         Your fitness programme should be supervised by a profession specializing in pregnancy exercises like Kegel’s pelvic floor exercises and labour breathing exercises.

·         Avoid high impact exercises and lifting heavy weights, and over-heating your body.

·         After 5 months into your pregnancy, avoid exercises which need you to lie on your back or which may affect your balance.

·         Exercises tones your body, improves stamina and relieves backaches, varicose veins, urinary leaks and swollen feet.

·         Breathing exercises improve oxygen delivery to the baby during labour, relax your muscles and help you cope with pain better.

2. Post pregnancy

FOOD

·         Your first priority should be your health and breastfeeding.

·         During the immediate post-delivery period, you need 550 calories extra per day to meet your baby’s growth needs.

·         Your baby needs to be exclusively breastfed for 6 months.

·         Sudden weight loss may cost you your baby’s health and can leave you anaemic and weak.

·         Decreasing calorie intake can adversely affect the quantity of milk production while breastfeeding.

EXERCISE FOR WEIGHT LOSS

·         After the first 6 months of lactation, caloric requirement is lesser and weight loss can be aimed, but accept the bodily changes as part of motherhood.

·         Breastfeed your child at least for a year, as it encourages you to lose unwanted fat.

·         It is best to lose post pregnancy weight gradually by following a healthy balanced diet, with adequate protein and calcium intake, and taking gentle, regular moderate exercise.

·         Unsupervised attempts at weight loss can also make you feel disappointed and depressed.

·         Achieving your pre-pregnancy weight a year after child birth is completely safe.