walking during preganancy

All About Pregnancy Fitness And Diet – By Wanitha Ashok

Pre-natal fitness and diet is usually full of doubts, myths and confusion. Here are a few questions answered for you.

When can I start exercising?

•The best time to start an exercise program is in the second trimester, when nausea and tiredness comes down.
•It’s also best to start at this stage before the physical limitations of the third trimester begin.
•Women who have been exercising prior to pregnancy may continue their exercise regimens all through the pregnancy.
•If you have never exercised then you should begin with 15 minutes of exercise three times a week, increasing gradually to 30-minute sessions four times a week.

What types of exercise should I do?

•One must chose activities that will minimize the risk of loss of balance and fetal trauma.
•Chose to exercise either early morning or late evening
•Wear good sports shoes and walk
•Always take someone with you when you exercise
•A good warm-up and cool down should be included in the exercise regimen
•Do not exercise when tired
•Brisk walking, stationary cycling, prenatal yoga, swimming, or low impact aerobic exercises that best options as they cause less strain to the joints and ligaments.

At what force should I exercise?

There is an increase of 10 to 15 beats per minute in resting heart rate in pregnancy. It is recommended that you work out to your comfort level only. Do not push yourself

What should be my diet?

Nutrition-During-PregnancyPregnant mothers always wonder that what they should eat & what not. Some say a mother should take the diet of two people. The truth is what she needs is a balanced diet. So that mother & child both get a proper nutrition. Here are a few tips

•Do not fast during pregnancy
•Take medicines as prescribed by doctor
•Those who suffer from constipation, gas, bloating must avoid peas and potato. They must take green gram as it is easy to digest and gives protein.
•Black grapes, banana, ripe mango, dates, almonds, apricot are very beneficial include them.
•Consume low fat milk and curds
•Eat plenty of greens, vegetables and fruits
•Butter, bakery items, excess ghee , rich sweets and deep fried food should be avoided but if you are craving for it, have them in small quantities
•Do not eat left over, frozen, deep fried & deep-frozen food.
•Avoid cold drinks, mutton, alcohol, smoking, tobacco, betel nut and pan-masala
•Remember, the baby inside depends on you for proper nutrition. And that quality is important and not quantity.
•All though pregnancy focus on maintaining a balanced and nutritious diet.

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