Working out while pregnant for a healthy pregnancy

Working out while pregnant, this is often the secret to an easier pregnancy. The problem of excessive weight gain has nothing to do with the aesthetic issue, but is rather a health issue. During their pregnancy, a women will naturally gain more weight, which is an normal part of being pregnant. Your body has to adapt to the new baby and the baby weight itself add up to your own weight. However, many women tend to gain excessive weight, which can be difficult to lose after pregnancy, and which can also cause them health problems. Those health problems are usually mild, such as increased fatigue or more paints in the joints, but can also be linked to other more severe health problems like diabetes.

Working out while pregnant – control the unnecessary weight gain linked to pregnancy

To control your gain in weight, it is important to live a healthy lifestyle, which include eating healthy and working out while pregnant. We’ve put a list of great exercise programs for working out while pregnant you can opt throughout your pregnancy. And remember, regardless of when you start working out while pregnant, it is always going to be beneficial.

3 programs that can help you Working Out While Pregnant

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First, try prenatal aqua-aerobics classes.

Gone are the days when we believed that a pregnant mother was best suited to lying in bed or to sitting on the couch. Aqua-fitness classes are a water aerobics and strengthening program that was specially designed for pregnant women to enjoy a fun and safe work out experience. Water aerobics have the advantage of giving you a good work out but giving you low impacts on the lower back and the joints. With prenatal water aerobics, pregnant mom can build their strength, their flexibility and their cardiovascular endurance using the buoyancy of the water and without the joints pains.

Second, try yoga.

If you are looking for a slow pace exercise, try yoga. Yoga means no running and no jumping. Choose prenatal yoga as is was adapted for pregnant women. On DVD or in class, yoga will not only give a great work out, but will also relax every bits of you. Before purchasing a yoga DVD, make sure to choose one that is labeled yoga, to ensure that the poses will suit your new body limitations. If you are going to a class, simply mention (and remind regularly) to the yoga teacher that you are pregnant so they can give you the modified versions of the poses.

Third, try prenatal aerobics

If you are looking for a more challenging work out, try prenatal aerobics. Prenatal aerobics is an efficient way to control weight gain and will allow you to burn more energy using muscles all over the entire body. The work out will improve your overall cardiovascular endurance and overall conditioning.

There are many more ways to remain active. No matter what you choose for working out while pregnant, make sure that it is suitable for you during your pregnancy, and that you like it enough so you will stick to your program. Moreover, a balanced diet is also necessary to help you control your weight gain.

For more information about working out while pregnant, visit Baby Heartbeat Monitor.

What to eat when pregnant – some facts

During the development of the foetus during pregnancy, the mom-to-be has to increase her consumption in food and nutrients in order to help the normal development of their little one. The question of many women is what to eat when pregnant. The healthy diet of a pregnant women has to allow enough nutrients for the development of their baby, therefore be at least 2500 to 2700 calories per day. This equals 300-400 calories (American Dietetic Association) more than what a non pregnant women should normally eat.

However, these calories also have to bring some essential nutrients, and not only fat and sugars. A healthy and balanced diet should include lots of vitamins, fibers, calcium, proteins and other important nutrients. Find out what to eat while pregnant in this non-exhaustive list of what pregnant women should consume.

If you are wondering what to eat when pregnant, check out this list of things you should definitely have.

What to eat when pregnant – an increase in Calcium

Calcium if mostly found in dairies. This is why dairies are an essential part of what to eat when pregnant. In order to have enough calcium for both her and her baby, the mom-to-be needs to consume the equivalent of at least 1000 milligrams of calcium. This equals approximately to 4 servings or more of dairies everyday. 1 cup of lowfat milk or yogurt are examples of one dairy portion. To reduce the chances of weight gain, choose lowfat or nonfat products. Spinach or other enriched-calcium beverages are also great sources of calcium. They are an excellent alternative for women who do not like dairies or are known to be lactose intolerant.

What to eat when pregnant – more Vitamins A, B, D

Dairy products contain more than just calcium. They also provide vitamin A, B, D and are a good source of proteins. Vitamin A helps baby’s growth while the acid folic (vitamin B), will help prevent serious birth defects (Kid’s Health). Liver and carrots also contain lots of vitamin A, the acid folic can be found in large quantities in leafy green veggies, whole-wheat and nuts while vitamin D can be found in large amounts in oily fish and eggs.

What to eat when pregnant – definitely more Proteins

If you are wondering what to eat when pregnant, one thing you should definitely consider are proteins. Proteins are used in the development of muscles, and several tissues. They are necessary for the growth of baby. Non-pregnant women should eat the equivalent of 60 grams of proteins per day, which equals to 10 grams more the number of calories pregnant women need to eat every day, and about 2-3 times a portion of proteins. Remember that each portion of protein is much smaller than the steak you eat at the restaurant. Indeed, one portion equals approximately to 2 or 3oz of cooked lean meat, poultry of fish, or in other words, the size and thickness of a deck of playing cards. You can also substitute meat for dried beans (1 portion=1/2 cup), eggs (1 portion=1 egg), tofu (1/2 cup), nuts (1/3) or 2 tablespoons of peanut butter. Those substitutes also contains other great nutrients, such as omega fatty acids in nuts or vitamin A in red kidney beans.

What to eat when pregnant – Iron

Iron is important for the blood : they carry the oxygen you and your baby need. A good source of iron is red meat. When pregnant, women should double their iron consumption form 15mg/day to 30mg/day (Centers for Disease Control and Prevention). Sometimes, your doctor may even recommended you to take low-dose of iron supplements or multivitamins that contain iron.

What to eat when pregnant (or drink!) – Water
Water water water… Pregnant or not, most people drink too little water. Water is essential to life, and during pregnancy, you should make sure to keep yourself hydrated all the time. Drink at least 6 cups of water every day and one more for every hour of physical activity. The reason is that water plays a key role by carrying all the nutrients to the your foetus and by reducing many pregnancy problems, such as constipation. Dehydration can lead to pregnancy problems, including premature or early labor.

If you like juice, take it in moderation. Juices contain water, but also lots of sugar, that can play a role in excessive weight gain during pregnancy. And if you were an avid coffee drinker before your pregnancy, remember that coffee does not count towards your consumption of water as caffeine decreases the amount of fluid in your body.

It is important that you know what to eat when pregnant. A healthy and balanced diet will ensure the good development of your baby and keep you healthy. However, knowing what to eat when pregnant is not all, you also need to exercise and to keep yourself active for an easier pregnancy and labor.

Visit Baby Heartbeat Monitor and learn more about being pregnant, including working out while pregnant and what to eat when pregnant.