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Healthy Exercise and Eating For Pregnancy

Gaining weight and not looking the same postpartum is a fear many women have about pregnancy. Women should not have this fear as excessive weight gain can be avoided with diligence. It is fine for women to exercise and eat well during pregnancy and at other times. A woman should only gain twenty-five to thirty-five pounds during pregnancy. However, the average woman gains forty to fifty pounds. Many women use pregnancy as an excuse to stop exercising and eating junk food when it should be the opposite. Eating for two doesn’t mean twice, but it should be the reason for exercising and eating right. In fact, women should not increase their calorie intake during the first trimester, according to the Department of Health and Human Services. Do not start increasing calories until the last six months. During the last trimester, pregnant women should gain only three hundred calories a day, about the equivalent of an average homemade sandwich. Obviously dieting to lose weight during pregnancy is not good.

If you haven’t been exercising before, walking for 30 minutes a day throughout pregnancy can help control your weight. If you already have an exercise program, you can continue it with very few adjustments as long as you feel comfortable. Exercise can help make the birth of a baby easier, which is a great motivator for exercise. Pushing the baby out requires physical labor, which is much easier if the mother is physically strong. Women who exercised during pregnancy shortened labor by 30 minutes compared with women who did not exercise, the researchers said. Another reason to exercise during pregnancy is that it can shorten postpartum recovery time. When you exercise, hormones called endorphins are released, which make women feel happier.

Three tips for exercising during pregnancy:

1. Always warm up and cool down for five to ten minutes. Slowly increasing and decreasing heart rate is healthier for mom. Exercise shouldn’t be so strenuous that mom can’t carry on a conversation during her daily routine.

2. As the baby grows in the womb, the mother should remember that her balance will be affected. Mom should make sure she’s doing sports that don’t require a lot of balance or can cause injury. Water aerobics, walking, and other low-impact exercise are great during pregnancy.

3. Do mild abdominal exercises, as long as you feel comfortable, do not lie on your back. Pelvic tilt exercises and abdominal tightening are not only permitted but encouraged for strengthening the back, abdominal and pelvic regions.

If a woman who has never exercised before wants to start exercising during pregnancy, she can. So can women who want to start exercising during the second trimester. Women must remember that now is not the time to lose weight, but to stay healthy. Women should also consult a doctor before starting any exercise program.

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