Pre Natal Fitness

Exercise for the mom-to-be

Long gone are the old age beliefs that pregnancy should be treated like an "illness" and that mom to be should sit back, relax and stay inactive through pregnancy. Being a fit and active mom- to- be has so many benefits. In the fabulous world of internet we have all the information at our fingertips, everyone is privy to all the knowledge and facts that the doctors and fitness professionals spend so much time educating them selfs on.

When finding out the amazing news of pregnancy you may find your self ambushed with information, facts, theories and personal stories about what to expect, what to do, not to do and how you should feel. It can be a very joyous yet scary time for any woman. You will find below some informative and important facts that every mom -to-be should know about fitness and pregnancy. Hopefully with all of following information no pregnant woman will feel uneasy about staying active throughout her pregnancy.

Benefits of staying active throughout pregnancy

An active pregnancy will help to prevent wear and tear on your joints which become loosened during pregnancy due to hormonal changes.

You will find that staying active will also help you to sleep better by relieving stress and anxiety that might make you restless at night.

Will help to relieve back aches and improve your posture by strengthening and toning muscles in your back, butt and thighs.

Exercise can increase your sense of control and boost your energy level. It will make you feel better by releasing endorphins (naturally occurring chemicals in your brain)

Exercise can prepare your body for birth, strong muscles and heart can greatly ease labor and delivery by allowing you to gain control of your breathing and management of pain. In the event of a lengthy labor, increased endurance can be a real help.

Regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.

Look better. Exercise increases the blood flow to your skin, giving you a healthy glow.

Tips for mom-to-be working out

As you may have noticed, your breasts are getting bigger and heavier, if the bra you are wearing does not provide enough support you could overstretch and permantly damage the ligaments that support your breasts.

Holding your breath increases your blood pressure, something that is not good for your baby. When working out or being active ensure you focus on deep breathing, get your self well practiced for the big day of the delivery.

Avoid becoming overheated, raising your bodies core temperature could cause your baby to develop certain types of brain and spinal cord abnormalities.

Always ensure you are able to cary on a conversation through out your workout, if you are huffing and puffing its time to ease off a bit.

Keep a water bottle close by so you can drink before, during and after your workout.

Nutrition

If you are leading an active life style ensure that in the 2nd and 3rd trimester you are consuming an extra 300 calories per day.

Did you know that it takes 45 minutes for the baby to receive the nutrition from your meal you have just eaten? A lot of moms tend to forget that whatever they are eating baby is eating as well. That greasy hamburger and French fries suddenly may not seem too appealing anymore! This is the perfect time to focus on speeding up your metabolism, this means eating healthy snacks often through out the day combined with your 3 -4 healthy meals a day. Remember baby is getting the nutritional value of the food you are eating, make those snacks healthy choices such as: nuts, veggies (every color from the rainbow) , fruits and cheeses. Great tip* have ziploc bags pre packed for the day so you can take your nutritious snacks with you every where you go!

Our body is a brilliant machine, it tells us exactly what it is needing in order for it to function properly ....hence cravings. We just need to learn to decode what we are being asked to feed ourselves. If you could understand your cravings would you choose healthier food choices to fulfill that craving?

Sodium

If you have had those cravings such as salt and vinegar potatoes chips, grab a pickle instead! you will be surprised to find your desire for salty potatoes chips gone!

Calcium

How about Ice cream, lets go for a slice of cheese or some yogurt and see what happens.

Carbohydrates

Instead of those pesky french fries, why not try healthier options such as: whole grain rice, baked potatoes, pasta.

Protein

You thinking of a big greasy hamburger, go for some nuts instead to satisfy the craving, then make your own delicious juicy hamburger with lean ground beef.

Of course you are going to want to fulfill your cravings and enjoy the tasty treats...It is allowed you are pregnant! Just choose to be smart and understand your options!