When you are pregnant, it is important to stay healthy and active. This is the time when you need to take care of both your body and baby. But how much should you be active? It basically depends on what your doctor recommends. Keep scrolling to know some practical and effective ways to stay active during your pregnancy period.
Benefits of Staying Active during Pregnancy
When a foetus develops inside a woman's womb or uterus, this period is called pregnancy. It generally lasts about 40 weeks or 9 months. This period is measured from the last menstrual time to delivery. According to health care providers, pregnancy has three segments that are called trimesters. Let’s checkout why it is essential to stay physically active during the months of pregnancy.
Importance of Increasing Blood Flow in Early Pregnancy
The first trimester is a time of rapid physical changes in the body and baby. One of these changes is increased blood flow to the uterus. This increased blood flow is important for establishing a healthy pregnancy. Some risk factors that may interfere with this healthy increase in blood flow are:
- Obesity
- Smoking
- High blood pressure
- Chronic kidney disease
- Diabetes
To prevent these health concerns the pregnant mother should stay active.
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Importance of Physical Activity during Pregnancy
Some benefits of being active through exercises and healthy diet are as follows:
- Prenatal fitness is essential to confirm the long-term health of your baby.
- Your baby may grow up smarter
- Prepare your baby for the demands of labour
- You don't gain unnecessary weight
- Boost mood
- Reduce stress, anxiety and depression
- Prep to push
- Reduce aches and pains
- May reduce prevalence of diastasis recti
- Get things “moving”
- Put a pep in your step
- You will be a fit mom
- You’ll feel more confident & fresh
- You may experience a shorter labour
- You’re less likely to experience swelling
- May help with morning sickness
- With the accomplishment of something will positively affect other areas of your life
- May reduce premature Birth
- Keep your blood sugar levels normal
- You’ll be able to control your body more
- Fight off germs and boost immunity.
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10 Best Tips for Staying Active and Healthy during Pregnancy
Let’s find out how to stay healthy and active during your pregnancy period.
Get enough sleep
Sleeping is not just for the sake of feeling refreshed and rested in the morning. It is a necessary component of your health and productivity, which should be factored into your daily schedule.
Eat healthy food
Eating healthy, nutritious and light food can lead to a more active lifestyle. Eating a diet high in protein, vegetables and fruit can give you the energy you need to get through your day. A diet low in fat and processed foods will lower risk of disease and promote weight loss.
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Exercise three times a week
Many people are struggling with a lack of time and motivation to exercise. With the introduction of high-tech fitness trackers and wearable technology, people can now monitor their activity levels 24/7. This data can be used to create personalized workout routines that suit an individual's needs.
Drink plenty of water every day
Drinking plenty of water every day is an essential part of a healthy pregnancy. It's important to stay active and hydrated to prevent common pregnancy symptoms like nausea, headaches, and constipation. A pregnant woman's body needs more fluids than usual because it's working hard to keep the mother and baby healthy.
Avoid too much caffeine and alcohol
Caffeine and alcohol are not only harmful to the mother but they have a detrimental effect on the growing foetus. The risk of miscarriage increases as does birth defects. There is also a chance that the baby will end up with an addiction to caffeine or alcohol.
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Take prenatal vitamins
Prenatal vitamins are crucial to the healthy development of a baby. However, they also benefit mom in many ways. For example, they can help mom maintain her energy levels and keep her mood stable. They can also reduce the risk of preeclampsia, gestational diabetes and neural tube defects.
Take medications recommended by your doctor
Medication is a necessary part of someone's healthcare - but it can be difficult to remember what each medication does, and how it interacts with other medications. This article contains a list of medications and side effects that may help you stay on top of your meds.
Stay away from sick people
People who are sick or have been recently sick can cause the flu to spread. Never shake hands with them, sit next to them on public transportation, or let them enter your home. If you have already been infected, stay away from other people for at least 24 hours after your fever has disappeared.
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Wear loose clothing and avoid high heels
Wearing tight clothing or heels can cause back and neck pain. Wearing loose clothing that is comfortable to move around in will help you maintain your posture and avoid these pains.
Stay away from smoking
Smoking is a major risk factor for many diseases and health issues. Just like smoking, vaping releases harmful chemicals into the air that are toxic to humans. Studies are showing these chemicals can enter the bloodstream or be inhaled by bystanders, which may cause adverse health effects.
Cautions
Pregnant women should take care to move around and exercise as much as possible. If you won't be active during your pregnancy, the foetus is not developed enough to provide its own warmth, and the mother's body temperature can drop to dangerous levels. However, you should also avoid standing for long periods of time, which can cause your blood flow to slow down and circulation to decrease.
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The pregnant woman's body needs more oxygen than usual, so she should make sure that she breathes deeply and is always active.
Bottom Line
If you are pregnant and active, then congratulations! You are doing a great job and your baby will love the benefits too! Staying physically active during pregnancy can help you to stay in shape and can help you to have a healthy pregnancy as well. Besides, staying active can even make labour easier. However, make sure you consult your doctor before starting any new activities to get a healthy pregnancy and a healthy baby.