When you’re pregnant your body experiences dramatic physical changes but this doesn’t mean you have to give up looking and feeling great just because your body is changing.
Many moms-to-be want to be fit and look and feel beautiful, but they’re concerned they’ll do something wrong that could harm their growing baby. Fear no more, once you have received the thumbs up from your doctor to exercise, follow these five simple tips to look and feel great from the beginning of your pregnancy and beyond.
One: Get Moving! Even if you have never exercised before, it’s now more important than ever that you start exercising. And here’s why: your body and baby will benefit—in big ways. Exercise improves muscle tone and strength, decreases muscle pain commonly associated with pregnancy (alleviates back aches!), increases your energy, improves digestion and mood, and, here’s a big bonus: your body will bounce back much quicker after having your baby. Your baby benefits because your oxygen intake increases and your body is releasing happy hormones (endorphins), which can also have a positive effect on your baby.
Low to moderate impact exercises are great to do when you’re pregnant. Prenatal yoga, power walking and swimming are exercises that you can do from the beginning to the end of your pregnancy. The added benefit of prenatal yoga is breathing exercises that will aid in connecting you to your baby plus prepare you for labor.
Two: Fresh is Best. I can’t stress enough the importance of eating fresh foods because eating fresh will help you maintain a healthy weight, feel more energetic and enhance your baby’s growth and development.
Fresh foods are leafy green veggies, fruit and whole grain cereals, breads, and pastas. Eating fresh foods also helps your skin. The fresher the food, the fresher-looking your skin and the fresher you’ll feel. Eat processed foods such as packaged meats and refined sugars in moderation. A couple examples of refined sugar foods include scones, and cookies. Also, be sure to drink plenty of water since this will nourish your growing baby and will keep you “glowing”.
Three: Listen To Your Body. It is common to experience greater fatigue during your pregnancy, especially in your first and third trimesters. Remember, you are growing a baby and this requires a lot of energy so make sure to get plenty of sleep. As women, we often take on and do too much and put our needs on the backburner. But when you’re pregnant, your body has a way of “knowing” how to take care of you, even if you don’t. So, if you’re tired and feel like you need a nap, take one. Give yourself some quiet time. Relax. Recline. When you listen to your body’s needs you are taking care of yourself and your developing baby.
Four: Give In To “Smart” Cravings. You will notice that there will be times in your pregnancy where you crave foods that may not be healthy. However, your body is telling you that it needs something. For example, if you are craving something sweet, listen to your body and nourish it with a piece of fruit or a smoothie made with lowfat yogurt, orange juice, and frozen bananas. By giving in to “smart” cravings, you’re actually taking control of your cravings and you won’t feel deprived because your body and baby will be nourished.
Five: Connect With Your Baby. As often as possible take a moment out of your day to acknowledge that you have an amazing growing baby inside you. Sit still and hold your belly feeling his or her movements and smile. Try this simple yoga-based connection breath:
In a comfortable seated position (you may place pillows underneath you), place one hand on your chest (“heart center”) and the other on your belly. As you inhale slowly through your nose focus on the feelings that you have in your heart for your baby. As you slowly exhale, breathe out all the love and compassion that you have for your baby into your belly.
Sara Holliday, MFT, CPT, is a licensed marriage-family therapist, life and
fitness coach, holistic health practitioner, and mother of two. She holds a Masters Degree
in Psychology and a Bachelors Degree in Kinesiology and maintains
certifications and/or licenses in a multitude of health and fitness
disciplines. As an expert in pre- and postnatal health and fitness Sara has
appeared on numerous radio and TV shows including Oprah & Friends Radio,
Martha Stewart Living Radio, ABC, NBC, and KTLA.
Article Content Copyright 2007 Fit By Sara, Inc.
By Sara on 08/13/07 in Columns, Fit By Sara, Fitness, Health, Pregnancy
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