Wednesday, September 30th is National Women’s Health & Fitness Day!!! Humans are very keen on maintaining a lot of criteria let’s say time, discipline, sleep etc but when it comes to health and fitness people are reluctant. Study reveals there are significant improvements comparing last 6 years statistics that nowadays some percentage of the world were thinking in right direction, but the major population still lacks or not follows health and fitness. StudyMRCOG would like to emphasize the importance of staying fit and maintaining a healthy diet plan especially when it comes to women during pregnancy.
As rightly said “Physical fitness is the first requisite of happiness” – Joseph Pilates.
Physical Fitness During Pregnancy!!!
If you are a healthy pregnant or postpartum woman, physical activity is good for your overall health. For example, moderate-intensity physical activity, such as brisk walking, keeps your heart and lungs healthy during and after pregnancy. Physical activity also helps improve your mood throughout pregnancy and after birth. After you have your baby, exercise also helps maintain a healthy weight, and when combined with eating fewer calories, helps with weight loss.
!!! NO Exercise During Pregnancy?
If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as:
- Bleeding or spotting
- Low placenta
- Threatened or recurrent miscarriage
- Previous premature births or history of early labor
- Weak cervix
Talk with your health care provider before beginning an exercise program always.
No Time is Not An Excuse!!!
We know 100+ minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your physical activity out during the week, but you can break it up into smaller chunks of time during the day. Manage your day to activities and engaged physically.
Healthy Diet During Pregnancy
During pregnancy, it is important that you get the appropriate nutrients and energy needed to keep you and your baby healthy. Physical activity is also just as important when you are pregnant as at any other time of life.
You should take vitamins only in the doses recommended by your doctor. Perhaps more than any other single vitamin, make sure you have an adequate intake (generally, 400 micrograms a day) of folic acid and a vitamin B supplement that can reduce the risk of certain birth defects, such as spina bifida. Your obstetrician may recommend a daily prenatal vitamin pill, which includes not only folic acid and other vitamins, but also iron, calcium, and other minerals, and the fatty acids docosahexaenoic acid (DHA) and arachidonic acid (ARA). Fatty acids are “good” fats, and DHA, in particular, accumulates in the brain and eyes of the fetus, especially during the last trimester of pregnancy. These fatty acids are also found in the fat of human breast milk. Make sure your doctor knows about any other supplements you may be taking, including herbal remedies.
Eating for Two
When it comes to your diet, do some planning to ensure that you’re consuming balanced meals. Make sure that they contain protein, carbohydrates, fats, vitamins and minerals. This is no time for fad or low-calorie dieting. In fact, as a general rule, you need to consume about 350 more calories per day than you did before you became pregnant. You need these extra calories and nutrients so your baby can grow normally.
StudyMRCOG encourages our community to be fit and healthy to have a better world.