Exercise does not need to be strenuous to be beneficial! Aim to include 150 minutes of exercise per week. This can be a combination of swimming, walking, weight training & stretching.
There are some important muscles you can focus on keeping strong throughout pregnancy. The majority of these will help you keep good posture.
Both you & baby can benefit from you exercising throughout pregnancy.
Benefits for you:
– Quicker recovery post delivery.
– Reduced risk of pregnancy complications
– Boost your mood & energy levels
Benefits for baby:
– Tolerate labour better
– Leaner babies with a healthier body composition
– Develop stronger more athletic hearts
My exercise top tips
– Don’t exercise to the point of being out of breath. You should be able to hold a conversation.
– Keep hydrated and have a pre workout snack consisting of carbohydrates, such as a banana or a slice of toast with some almond butter on.
– Every woman is different, something might feel comfortable to your friend but not for you. Discontinue an exercise if it does not feel right.
– Don’t do anything which places too much pressure on your abdominals, crunches, sit ups, full plank holds.
– Don’t lay on your back for long periods of time after 16 weeks.
Lastly…. Have exercise as your ‘me time’. Plug in some earphones and take some time out for yourself. You could perhaps join classes where you could meet other soon to be mums.
Pre-natal Nutrition: Both your preconception diet and pregnancy diet are important. What you eat 3-6 months before becoming pregnant counts. You can really use this time to build up your nutrient stores such as your folate stores.
It’s the basis of your diet which not only impacts your health but your baby’s health too. Everything which you eat during pregnancy is passed to your baby through the placenta. This includes all the vital nutrients your baby needs to grow & develop.
The Mediterranean diet has been best voted for egg quality, fertility, IVF outcomes and pregnancy. This diet focuses on plenty of fruits, vegetables, omega 3, whole grains and reduced saturated fat.
Whilst trying to get pregnant and during pregnancy it is advised not to embark on diets such as keto (very low carbs), cutting out food groups and reduced calories. All of these will restrict you and the placenta of nutrients. A balanced diet is what’s needed for a baby’s development, a growing baby requires all the nutrients.
Some very important nutrients you don’t want to be deficient in:
Vegetarian, vegan and special diets throughout pregnancy
Mothers following vegan or vegetarian diets may struggle to get sufficient amounts of B12, iron, omega 3 and iodine. Speak with your midwife or GP about supplements which may be necessary for you. You will find a lot of foods can be fortified with these nutrients, so it’s important that you always check the label to make sure you’re not missing out.
My nutrition top tips:
– Eat balanced meals consisting of fats carbs and protein
– Incorporate plenty of fresh fruits & vegetables
– Drink plenty of water and stay hydrated
– Limit caffeine to 200mg this is equivalent to 2 small cups of coffee. Caffeine can also be found in chocolate, herbal teas and energy drinks.
– Always read the label and revise upon what is safe and what isn’t during pregnancy.
There are some foods which you need to avoid during pregnancy but there are plenty of foods which you can still enjoy!
Try not to focus too much on what you can’t have, instead focus on all the foods which you can still have & enjoy
Claudia Bedford is based in North Leeds offering pre and post natal training sessions, online coaching and exercise advice for new and expectant mothers. To see more of what she can offer, please visit her Facebook or Instagram page, or email her here.