10 Best Foods for Pregnant Women

Pregnancy puts a woman’s body through incredible strain. Hormones and other chemicals fluctuate wildly, additional fluids, water weight, and of course the baby itself all have their effects on her body. All these different elements playing against each other can make the idea of exercising during pregnancy seem almost impossible. However, the health benefits of exercising while pregnant can help offset some of these issues. 1. Walking - Early hunter/gatherer societies walked everywhere. They had to - there were no cars or even riding animals to use. Walking kept the entire tribe, including pregnant women, healthy and active. While the group camped out when the mother was ready to give birth, the constant walking beforehand probably helped her stay strong in the days leading up it. Walking is low impact, burns calories, and keeps the heart and lungs healthy. 2. Yoga - Yoga has been gaining popularity and recognition for years as a great way to improve posture and balance, as well as breath and muscle control. It can be a staple part of your exercise regimen well into your third trimester. The breathing control that it teaches you can be a huge help during the physical act of childbirth. The ability to clear your mind and focus on an intense goal despite physical pain can also be useful! 3. Pilates - Pilates offers many of the same benefits for pregnant women that yoga does: increased flexibility, muscle tone, and breathing control. Like all the other exercises on this list, it is extremely adaptable to almost any level of fitness. Work with your trainer to adjust movements and routines to make them right for you at whatever stage of your pregnancy you are in. Good fitness often requires good communication. Never feel embarrassed or intimidated when it comes to telling your instructor what you need during a given session. 4. Swimming - Swimming is the ultimate low-impact activity. It’s virtually “no-impact” because the water is supporting your body. It’s also a great exercise because it works almost every muscle in your body. A word of caution, however: make sure to avoid holding your breath for any extended period of time. Lack of sufficient oxygen can affect your baby’s development and lead to brain damage or other complications. Swim at a challenging, but controlled, pace, getting plenty of air while you do so. It should go without saying but make sure that you have proper lifeguard supervision while you swim. 5. Low Impact Aerobics - Low impact aerobics like step (with a low step), dancing (like Zumba), or other free movement techniques (Nia, etc.) can be a great way to keep your heart and lungs healthy during pregnancy. Just remember to watch your balance and always control your movements while you re exercising. As the baby develops and you gain weight, your center of gravity will shift, forcing you to adapt your movements to compensate. 6. Controlled Weightlifting - Many women avoid weightlifting even when they are not pregnant for a variety of reasons. They range from “It’s too hard!” to “I don’t want to look all muscley and weird!” However, lifting weights can be a great way to stay strong and active during pregnancy and prepare your body for the rigors of motherhood. But, like all exercises, weightlifting needs to be done in a safe, controlled manner. While standing weightlifting exercises offer unique advantages, the same moves done from a seated position are often safer for pregnant women. Definitely avoid moves that place strain on the hips, waist, or pelvic muscles, as they can damage the connective tissue in the pelvic region and lead to complications during childbirth. Consider working with a trainer who has experience guiding women through their pregnancies. Sources: http://www.befitmom.com/aerobic_exercise.htmlrnhttp://www.thatsfit.com/2011/03/08/is-it-safe-to-do-pilates-during-pregnancy/rnhttp://www.americanpregnancy.org/pregnancyhealth/toprecommendedexercises.htmlrnhttp://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc