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It’s more important than ever to look after yourself and keep fit and healthy when you’re pregnant. Making sure you’re in good physical health will help you to stay strong and support your baby’s growth. But can you do and eat everything that you were before?
In this article, naturopathic expert, Dr Ben Lynch, covers some of the changes you need to make during pregnancy and how to take care of yourself and your baby.
It’s a good idea to consult with your doctor or health professional at the start of your pregnancy to discuss exercising and fitness, as everyone is different. In most cases though there’s no need to stop working out completely when you become pregnant, so if you exercise on a regular basis then it’s usually fine to carry on as normal.
However, you shouldn’t be trying to increase your fitness or do anything too strenuous, particularly when it’s hot. These are a few exercises that are safe during pregnancy:
Cycling: This is a great choice for low-impact cardio exercise, but as your bump grows it might make you more unstable so you may need to switch to an exercise bike instead of going outdoors.
Running: As long as you have been running before you were pregnant, it’s safe to continue as long as you feel up to it.
Pilates: This can help to improve your strength, balance, and flexibility, which can be important for your body as it adapts to the extra weight.
Strength training exercises: Using weights or doing other exercises that improve your strength are a good way to tone muscles — but don’t do more than you were doing previously.
Swimming: Swimming is a great way to exercise when you’re pregnant without putting added stress on your joints as the water can support you.
If you didn’t work out much before you were pregnant, it’s not a good idea to start dramatically increasing how much you exercise. It is, however, important to stay active so try to do at least 30 minutes of walking each day, if you can. For more guided exercises, find a Personal Trainer who specialises in fitness during pregnancy and for new parents.
Alongside regular exercise, eating the right things during your pregnancy is just as important for keeping you and your baby healthy. These are a few of the key things you need:
Folic acid: You should be taking more folic acid as soon as you find out you’re pregnant (or before if you’re trying to have a baby). It’s important that you’re getting at least 400mcg every day for the first 12 weeks of pregnancy.
Vitamin D: You need 10 mcg of Vitamin D a day as it helps to regulate the right amount of calcium and phosphate in your body, which is important for healthy bone and muscle development.
Iron: Your body needs more iron than usual when you’re pregnant, and if you’re not getting enough it will make you feel tired and can cause anemia. So eat lean meat, green leafy vegetables, and other foods that are high in iron.
Vitamin C: This helps to protect your cells and keep you healthy. Vitamin C is found in fruit and vegetables such as oranges, peppers, broccoli, and potatoes.
Calcium: It’s important to get enough calcium during pregnancy for the development of your baby’s bones and teeth.
It’s not always possible to get enough of the right nutrients from your diet alone, but eating lots of fruit, vegetables, and other superfoods can help.
Many people will also take folic acid and vitamin D supplements during pregnancy. But if you’re looking to buy vitamins online then it’s important to do some research. Seeking Health is a good resource as they share their expertise around illness prevention and maintaining a healthy pregnancy with the right supplements so that you know exactly what you need to be taking.
Make sure to take the time to warm up properly beforehand and cool down once you’ve finished exercising. Drink plenty of fluids during and after, and if you’re taking any exercise classes then make sure that your instructor is aware that you’re pregnant.
A good way to tell whether you are exercising too much is whether you can hold a conversation as you work out. Experiencing breathlessness while you talk is a sign that you’re exercising too much and you need to take it easy.
General cardio and fitness classes are fine to carry on while you’re pregnant, but sports and activities where there’s a risk of falling such as horse riding, gymnastics, ice skating or hockey, and cycling should be done extremely cautiously. Contact sports such as boxing, kickboxing, judo and other martial arts, and squash should be avoided completely.
When it comes to your diet, there are certain things that you need to cut down on or avoid completely:
Cut down on sugary foods like cake and biscuits and highly processed foods, as they have high calories but very few nutrients.
Soft blue cheeses, soft mould-ripened cheeses, and unpasteurised milk should be avoided.
Oily fish and tuna should be limited as they can contain harmful pollutants and mercury.
Undercooked or raw fish and meat, and raw eggs should be avoided, as these can put you at risk from bacteria such as E.Coli, Listeria, and Salmonella.
If you struggle to keep track of what you should and shouldn’t be eating then Raising Children Network has plenty of resources to help guide you through pregnancy and all the changes you might need to make.
It’s important to know your limits when you’re exercising during your pregnancy. Consult with a medical professional to discuss what’s safe for you and your baby.
Generally speaking though, you shouldn’t exercise for more than 45 minutes at a time. And once you’re over 16 weeks, don’t do any exercises where you lie flat on your back.
If you start to experience any pain, dizziness, bleeding, difficulty breathing, headaches, or swelling in your calf, then stop exercising immediately and get in touch with your doctor.
You don’t need to completely change your lifestyle when it comes to eating and exercising during pregnancy. However, there are some key things you should avoid and other things to be wary of. It’s also important to look after yourself and avoid pushing your body too far.