Pregnancy is a special period in every woman’s life, but it is also an unknown territory for all the “first-time” moms. You constantly hear about the experiences of other moms, and you can easily get confused. Should I do this, should I do that, is this good for me, is that bad for the baby etc…Well, with the help of these 15 tips for a fit and healthy pregnancy, I will try to clear some things and set you straight.
First of all you need to understand one very simple thing: A fit and healthy mom usually delivers a healthy baby; and in order to stay fit and healthy, you need to try and follow some of the habits that we are going to talk about. Let’s get started.
1. Always Start Your Day With Water (and Frozen Berries)
Staying hydrated at all times during pregnancy is very important. A great way to enjoy your morning water intake is mixing your water with frozen berries. Unlike other fruits berries are very low on fructose (which is bad for you) and they are very high in fiber (which is good for you). You will have better digestion and burn more calories through the day.
2. Take Walks In Fresh Air Every Morning
Extra oxygen and circulation in the morning can do wonders for you. Try to go on short morning walks now and then, and you will feel like a new person for the rest of the day. It is also a great way to be alone with your thoughts and will help you think more clearly.
3. Add Yoga To Your Everyday Routine
Yoga is an activity every expecting mom should do. It is becoming more and more popular with pregnant women because of the tremendous benefits. It will increase your stamina and strength, which will come in very handy for the extra weight. It will strengthen your hips, arms, back and shoulders, and help you deliver more easily with the breathing techniques. Not to mention the emotional balance which will help you in all those mood-swing moments.
Here are a few yoga poses for you.
4. Quit Sugars and Bad Carbs
I think this is the most important tip I can give you, but also maybe one of the hardest to follow. Sugar is BAD for you, and not only when you are pregnant. It is considered as the modern drug of our generation. Getting rid of it is tough, but the benefits are immense. Avoid too much sugar during pregnancy and try to make this a habit for life, both for you and your child. Once you get used to the sugar-free lifestyle you will see that it is easier than you thought.
5. Use The Healthy Pregnancy Eating Formula
For your eating habits during pregnancy, I recommend one simple formula:
CLEAN PROTEINS + FIBERS + HEALTHY FATS + DAIRY + GREENS
Even though you’re now eating for two, the quality of the food is more important than the quantity.
Remind yourself of this every time you make yourself a meal, and you will drastically improve your health both for you and your baby.
6. Squeeze In An Iron Smoothie Between Your Meals
Iron deficiency is a problem for many expecting mommies. The reason behind this is that your body produces extra blood for the two of you, but you only have so much iron; and iron is needed for making hemoglobin. So, try to include iron rich food on daily basis.
Spinach, kale, nettle seeds, cocoa beans, swiss chard, parsley, beet greens, bok choy, asparagus, to leeks, pumpkin seeds, almonds and cashews; make sure to load up your smoothies with different kinds of iron sources. Drinking smoothies is a great way to stay full between meals, too.
7. Drink Plenty Of Water
As I mentioned before, hydration is very important during pregnancy. I know that you probably visit the restroom too often, but that’s not because of the proper hydration. It’s a sign that the baby is taking up more and more space, squeezing down on your bladder. Now you’re drinking for two, so you should make sure you get enough water on daily basis.
8. Cycle For Cardio
Cycling is one of the best ways to perform cardio, especially while pregnancy. Wondering why?
Well, while cycling we’re in a seated position, so the body doesn’t feel an extra pressure on the back.
This means that you’ll be able to break a sweat, without feeling lower back pain.
9. Strength Train With Resistance Bands
In the past, people thought that pregnant women should avoid workouts, and they couldn’t be more wrong. Now, more than ever, experts say women should be active while carrying, so I decided to give you the best way to do that.
Get yourself a set of resistance bands and start working your arms, shoulders, back, chest and legs.
You can exercise as much as you want, splitting the muscle groups into different days and using
different kinds of exercises.
10. Drink Coconut Water On Daily Basis
Coconut water is a drink that you should include on daily basis while carrying. The electrolytes found in the coconut water will keep your blood pressure in control, will keep the right amount of fluid levels in your body and will help you maintain a healthy body and weight. Phosphorus, sodium, potassium and calcium, are just the few of the countless nutrients that are helpful to the body.
11. Don’t Forget Your Abs
The abs shouldn’t be left out of the picture. Exercising them can only be very beneficial.
Working them out on daily basis can help you support your pelvic organs and alleviate the pressure that your belly puts on the back. Also, strong abs equals faster after-birth recovery.
12. Always Include a Bowl Of Salad With Your Dinner
Salad is the best way to fuel up with lots of vitamins and minerals. That’s why greens should be a part of your everyday menu. A bowl of salad can help in avoiding digestion problems, and it definitely helps to make sure you keep a balanced diet.
13. Swim At Least Once a Week
If you haven’t tried swimming in your pregnancy yet, you should do it as soon as possible.
Underwater, you feel your body lighter, and that will help your back relax, while burning lots of calories. This is a priceless feeling, so make sure to try it as soon as possible.
14. Have Smaller, More Frequent Portions
Eating smaller meals more often is a habit that will minimize the discomfort of having a full stomach, while keeping you full all day. You should have smaller, more frequent portions through the day, including smoothies, shakes, greens and healthy snacks. This way, you’ll speed up your metabolism, leaving your body balanced and your baby healthy.
15. Don’t overeat fruits
You have to understand that when it comes to eating fruits, we’re talking about just another form of sugar. Yes, it’s the natural sugar loaded with vitamins, but the fact that fruits are loaded up with so much fructose is not good at all; and you really don’t want to add too much energy to your body – extra calories that you cannot burn.
Remember, you can still get all of the vitamins and minerals your body needs by eating greens and vegetables, without the sugary part, so make sure to choose wisely the portion of the fruit you decide to intake.
Expecting Mommies, It’s Your Turn To Rock The Belly!
Including just a few of these 15 healthy habits will help you stay in shape and improve your health, while making your body the best home for your baby. You have the best reason now to stay fit and healthy, because you’re eating, working and living for two!
Dear mommies-to-be, get ready to rock! 🙂
About the Author: Monica May, Fit Girl’s Diary
Monica May is a fitness coach, blogger and photographer, who is in love with fitness, healthy food, nature and hiking.
Through her diary, she passes on her fitness story, strongly believing that every girl out there deserves to get the sneakiest fitness and weight loss secrets – for free.
With the power of her expertise she inspires, motivates and supports, by giving you the best workout programs, plans, guides and tips, to finally fall in love with fitness.
Great tips. I'm past childbearing age but these are still great suggestions.
Yvonne Woodstock says