Elizabeth Masaka

Tips on How to Keep Fit during Pregnancy Eating healthy and keeping active during pregnancy is not always a smooth journey and can be a daunting task. The first trimester comes with morning sickness, fatigue, and other later ailments such as back pain, making it hard to opt for healthy choices and work out. However, research has proven that women who keep fit during pregnancy enjoy less complicated and shorter labors. Besides, they return to fitness faster when their babies are born. There is a misconception that exercises can have adverse effects on the unborn baby. Exercising is actually very beneficial to both the mother and unborn baby. Some of these benefits include:      Less abdominal discomfort Reduced swelling Less unnecessary weight gain Fewer labor and pregnancy problems Better circulation Below are some of the best ways to stay fit during your pregnancy Checking diet and understanding your cravings Pregnancy cravings are real! While we can’t always explain them, one can look at the body’s nutrients during pregnancy. You’ll undoubtedly require iron, fats, and proteins, which are all found in red meat. Although you’ll crave that cheeseburger now and then, the long-term effects won’t be the best for you and your child. You can prepare high-protein meals with beans, fish, and chicken, which are wholesome meals that will curb your cravings, keeping you full and satisfied. To ensure that you and your baby get what’s needed, the diet should include several minerals and nutrients known as iron, calcium, and folate.  For iron, which is vital in maintaining a healthy hemoglobin count, you can go for red meat, beans, eggs, salmon, and leafy greens.  For calcium, go for dairy products and dark green veggies.  For folate, which is a vital vitamin that reduces the risk of neural tube defects, go for fortified foods like pasta, rice, cereal, bread, and a prenatal vitamin. Make yourself move daily. Expectant mothers can find significant challenges in finding the motivation and energy required during pregnancy. Therefore, it is advisable to commit yourself to move at least once daily, and you won’t regret it. You can stretch on a yoga mat; go for a morning swim, or a short walk. While most exercises are safe, there are some workouts that you should steer clear of entirely. Any activity that risks falling, such as skiing or rock climbing, must be avoided. Besides, avoid exercises that are done while lying flat on the back and high altitude exercises. Always listen to your body and remember you’re only working out to keep fit and not break any world records. Ease your mind for better sleep Pregnancy can be an emotional rollercoaster, from wondering if you’ll be an excellent parent to worrying if something might go wrong. Most women lay awake in bed with many such thoughts and find it hard to give their minds and body the necessary rest they require. Although challenging, one can meditate a few minutes before bed to calm the mind. One can also reach out to new expectant mothers to share their anxieties and get encouragement. One should develop a relaxing routine before bed to find emotional and mental peace to ensure both you and the baby get the recharge needed. Limiting Sugar For most women, sugar is their primary desire during the second trimester. However, recent research has revealed that high sugar consumption harms the child’s intelligence and memory. You can avoid buying these treats or reduce the amount. Let’s face it! You can’t leave that cookie or chocolate bar on the shelf without taking a bite. You can quench your sweet tooth with alternatives such as dried mangoes and fresh apples, which are healthier. Always stay hydrated In most pregnancies, women sweat more from natural body changes and lose a lot of water. Water is vital for an array of essential functions of the body and that of the baby. When the fetus is developing, the body needs more water for the added body functions, such as the formation of the amniotic sac and the placenta, and hence, it has to be at optimum. Dehydration during pregnancy can cause grave problems, and that’s why the Institute of Medicine recommends around 2.3 liters of total liquid daily while pregnant. So, find your favorite water bottle and always keep it full. Recommended exercise by trimester    1st trimester: Yoga, running, biking, weight training, swimming, Pilates, walking, yoga 2nd trimester: yoga, swimming, walking, running 3rd trimester: jogging, low-impact, waling, toning, aqua sports