During pregnancy, the diet should not be the only focus of your attention. Healthy living in general gives your baby a head start and the chance to be the best it can be.
Exercise
There is no tried and tested form of exercise to suit all pregnant ladies. Exercise depends on the mother’s attitude, her level of fitness and state of health. The only common principle about exercise is that all pregnant mothers need it.
Those who have been actively exercising should continue in that manner, unless it’s too aggressive for you and the baby. You should not fool yourself into thinking that your body is the same except for the bulge. It has undergone tremendous change, both structural and hormonal. So, forget high octane aerobics and settle into an alternative active routine. Make sure to consult your doctor for information and advice.
While you exercise, pay attention to your body’s response. If you feel dizzy or nauseous, stop immediately. The same goes if you experience any pain or tightness in the chest.
Experts may tell you that a workout that achieves a pulse of no more than 140 beats per minute is suitable for healthy pregnant women who have been exercising consistently. This is one of the early guidelines established up by the American College of Obstetricians and Gynecologists. Anything higher than the recommended level is thought to decelerate the baby’s growth, unless you take in enough calories to make up for those burnt by the workout. According to more recent studies, a daily workout of 30 minutes is considered healthy. Ideally, you should be able to exercise and converse without difficulty during the routine. This is the intensity range that suits your fitness level.
Mental well-being
Physical fitness goes hand in hand with the state of mind. But, there are other ways to have a healthy mind. Read and keep your mind alert. Try to stay away from unpleasant sights, including violent movies which can affect your subconscious. Focus on the good things in life, listen to soothing music, take warm baths and treat your senses in general. Your partner can really help you to relax.
Focus on comfort
Avoid standing for extended hours; it will tire your leg muscles and maybe even make you pass out. When sitting, make sure your back is fully supported by a firm backrest or cushions. Your feet must rest on the ground or on a footrest.
If you bend or lift anything, keep your back straight and bend your knees instead of straining your waist. Keep the weight close to your body. Don’t lift heavy objects.
For women who work
- Leave the heavy work to others. Don’t push yourself.
- Take a break every hour. It will do wonders for the rest of the day.
- Sleep at least 7 hours a day. Sleep early.
- Drink fluids often. The air conditioner can dehydrate you.
- Take short meals frequently. Crackers, hard candy, lemon and anything with ginger will keep nausea at bay.
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