Staying Healthy and Fit During Your Pregnancy

Wednesday, September 30th, is National Women's Health and Fitness Day. The annual celebration aims to create awareness of regular physical activity benefits among women regardless of age. It can be challenging to eat healthily and stay fit during your pregnancy, especially with changing hormones and morning sickness. 

Here are a few tips to keep you healthy and fit during your pregnancy:

1. Eating Healthy

Cravings are pretty standard during pregnancy, making it challenging to maintain a healthy diet, especially during the first trimester. The reality is, it’s easier to have cravings about a chocolate muffins than, say, a salad. But for the sake of the baby, eating healthy is important. Be sure to eat foods that are rich in calcium, folic acids, and iron. The basics of eating healthy include avoiding processed junk foods, foods with a lot of sugar, raw or undercooked meat, and unpasteurized milks.

2. Healthy Weight Gain

There’s no one size fits all for weight gain, but there are guidelines in place to understand what is healthy weight gain and what is not. Your pre-pregnancy weight will determine the recommended weight gain. 

Women who are considered normal weight, according to their BMI, should gain between 25 to 35 pounds. Underweight women should gain between 28 to 40 pounds, while others who are overweight should gain 15 to 25 pounds. These guidelines change if you are carrying twins or multiples. It’s best to check with your OB/GYN for additional guidance.  

3. Exercise Daily

Regular exercise is easier said than done, especially during the first trimester. During this time, our bodies undergo hormonal changes that result in fatigue. Staying active for at least 150 minutes a week is recommended, which translates to around 30 minutes a day. Here are a few ideas of exercises that are safe to do during your pregnancy:

• Walking, either 30 minutes or 3 - 10 minute walks during your day.

• Household chores like vacuuming or yard work for 30 minutes. 

• Swimming

• Ellipticals or stairclimbers

• Running

Be sure to consult your doctor before starting any new exercise regiment.

4. Drink Enough Water

Hydration is critical. Water helps in the development of the baby and other processes like the removal of wastes. According to the Institute of Medicine, around 10 cups or 2.3 liters per day is enough.

5. Prenatal Care

Prenatal care is very crucial during this period. It helps maintain a healthy pregnancy and have peace of mind knowing the baby is doing well. Seek advice from a healthcare professional throughout your pregnancy journey.

6. Get Plenty of sleep

Sleeping well is not only good for us but also for our unborn babies. Ample sleep, according to doctors, is between 7 to 9 hours.