How to Keep Fit and Healthy During Pregnancy

Staying in shape during pregnancy is essential for both you and your baby because you will both be healthier and happier. If you were already overweight before getting pregnant, now is the perfect time to begin a healthy lifestyle. Women who eat right and work out during their pregnancy tend to lose baby weight much more quickly than those who don't. So let's get started!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Plan
• Commitment

1. Make a commitment. Even if you've never exercised consistently before, decide that you're going to be healthy for you and your baby. Being pregnant is often a powerful incentive to change because now there is another life at stake. Your baby deserves your best and as his/her mommy you need to step up. Take out a piece of paper and write today's date then the following: I (Name) commit to eating healthy foods 5-6 days a week in order to nourish my body and my baby's. I commit to exercising daily in order to be healthy, strong, and look and feel great! Sign your name and post it in your kitchen or on your bathroom mirror and read it daily.

2. Exercise daily! I know this seems like a lot, but if you do something daily it soon becomes a lifelong habit. I found while I was pregnant that some days were busy or I'd be tired and not get around to my planned workout. However, because I made a commitment to exercise daily, I didn't go to bed without doing something. Some nights it would be 11:30 at night and I'd realize I still needed to exercise as I was getting ready for bed. So I'd do squats or leg lifts as I brushed my teeth. This is the key... just do something! Here's why- if you do something daily, your body forms a habit and starts feeling bad if you don't do it. It may not feel like much to do 10-20 squats before bed, but it pays off in the end! Trust me.

3. Plan and post an exercise schedule. If you are a high risk pregnancy, obviously discuss what is safe and appropriate to do with your doctor first. Otherwise, here is a recommended schedule:
   Beginner
   Mon: Cardio 20-30 min
   Tues: Lift weights 20-30 min
   Wed: Easy day: do something at home or take a short walk
   Thurs: Cardio 20-30 min
   Fri: Lift weights 20-30 min
   Sat: Walk 20-30 min
   Sun: Easy day: do squats, easy walk, etc..
   
   Intermediate:
   Mon: Cardio 30-40 min
   Tues: Weights 30-40 min
   Wed: Easy day: do something at home, easy walk, etc...
   Thurs: Weights 30-40 min
   Fri: Cardio 30-45 min
   Sat: Walk/Run/Yoga 30-45 min
   Sun: Easy day - do squats, easy walk, etc..

4. Eat healthy foods. Buy organic as much as possible and fill your diet with whole foods (actual foods before they are processed - veggies, fruit, etc..). My first pregnancy was a wake up call for me and forced me to start the journey towards a healthy diet. I had exercised consistently for a long time and thought I was healthy so I was shocked when I discovered I had borderline gestational diabetes. At the time, I thought I was eating healthy as I was a vegetarian but in reality I was eating mostly carbohydrates loaded with sugar and white flour and my portion sizes were too big. Since then I've really turned my diet around. I eat 4-5 smaller meals a day and incorporate a salad everyday. I love protein smoothies because they are fast, easy, and delicious. I recommend eating protein 3-4 times a day. If you eat meat, it should be about the size of the inside of your palm. Eat 4 servings of low glycemic carbohydrates as they burn more slowly in your body and provide a longer supply of energy. Examples are sweet potatoes and brown rice. Eat fresh veggies with at least 2-3 of your meals and eat 2 servings of fruit a day. The biggest key to healthy eating is knowledge. The other is paying attention to how food affects your body. Never take anyone's advice as truth until you try it out on yourself. For example, some people recommend eating protein and carbs at separate times. This may work for you, but doesn't work for me. I combine my protein and carbs and feel much more energetic and have lasting energy. So, learn what works for you and your body, then do it!

5. Relax and let go of stress. Stress is bad for your body, mind, and health. Take time everyday to de-stress and enjoy your life. Meditate, do yoga, sit outside, go for a walk, listen to music, just do something that relieves the tension you pick up during the day.

6. Get as much sleep as you can. Getting enough sleep allows your body to function effectively. Those who get less sleep also tend to store extra body fat. It's the body's reaction to the increased stress. Not only does pregnancy put stress on your body and your organs, it also makes you sleepy. So before your little one arrives, get some sleep:)!

Tips & Warnings

• Exercise daily
• Eat healthy foods
• Smile
• Don't let set backs slow you down, keep going!

[writedesign]

on 6/4/2009 Very good advice on staying healthy during pregnancy. 5*rec