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Pregnancy Fitness: Fighting Weight Gain

This is a discussion on Pregnancy Fitness: Fighting Weight Gain within the Weight Loss forums, part of the Health | Fitness category; Pregnancy Fitness: Fighting Weight Gain 781 Pregnancy weight gain is inevitable as your baby's growth and development depend on it. ...

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Old 08-24-2011
Neeshu
 
Star Pregnancy Fitness: Fighting Weight Gain

Pregnancy Fitness: Fighting Weight Gain

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Pregnancy weight gain is inevitable as your baby's growth and development depend on it. There's no one-size fits-all approach to pregnancy weight gain; how much weight you need to gain depends on various factors, including your pre-pregnancy weight and body mass index (BMI). Your health and your baby's health also play a role. Work with your Doctor to determine what's right for you.

A healthy diet should ensure you don't pile on the pounds and keep you and your baby happy and thriving. Cut out snacks that are high in fat and sugar, such as biscuits, cakes, sweets and ice-cream; replace them with more nutritious snacks such as fresh fruit, wholegrain crackers and low-fat cheese, a yogurt or a handful of dried fruit. The best thing you can do is keep eating sensibly.

Getting regular exercise during pregnancy may help you achieve your recommended weight goal. However, before embarking on any exercise program during pregnancy, check with your doctor especially if you haven’t been exercising regularly before pregnancy. Exercises such as walking, swimming, using a treadmill, yoga and prenatal fitness classes can keep you in great shape and prepare your body for labor.

Regular exercise can help you to cope with the physical and mental demands of being pregnant, and prepare you for the rigours of labour. All those pregnancy niggles, such as back ache, constipation and fatigue, will be easier to keep at bay, too. The best types of exercise during pregnancy:
  • keep you supple
  • get your heart pumping
  • manage weight gain
  • prepare your muscles for the work of labour and birth
  • do not cause undue physical stress for you or your baby
Walking, jogging, swimming and aquanatal classes, and cycling on an exercise bike are all considered good, safe forms of exercise, as long as you don't overdo them. Yoga and Pilates are also ideal, as long as you find a registered, qualified teacher who is experienced in dealing with pregnant women. Stick to low-impact activities such as walking or swimming, and keep workout sessions short.

Many activities, such as running and weight training, are fine in the beginning, but you may need to modify your regime as you grow bigger.

The American College of Obstetricians and Gynecologists says it's okay to gradually resume exercising when you feel up to it. But your doctor or midwife may ask you to wait until your six-week postpartum checkup so she can see how you're doing first. Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely perform your pregnancy workout — or at least light exercise, such as walking, modified push-ups, and stretching — within days of giving birth. After your first postpartum week, a slow to moderate 30-minute walk three times a week is fine. As you regain strength, you can increase the length or number of walks. If you had a csection, expect to wait about six to eight weeks to exercise. However, walking at an easy pace is encouraged because it promotes healing and helps prevent complications such as blood clots.

If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, start slow and check with your doctor or midwife before you begin exercising.

(Image courtesy: © Thinkstock photos/ Getty Images)
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