Exercising During Pregnancy

Everyone knows that exercise is very good for your health. During pregnancy, exercise can have many other benefits as well. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it isn't too strenuous. Most specialists recommend exercise 3 - 4 times a week, unless you have a medical condition that prevents it. If you are ever in doubt, you should consult a physician first.

Below, you'll find some of the best reasons as to why you should exercise during pregnancy.

1. Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery.
2. Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.
3. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier.
4. Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.
5. Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women. Studies have shown exercise to reduce the occurrence of these symptoms.
6. Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion. You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you'll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room. Women who don't exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn baby. Your baby will reap some of the benefits, which is reason enough to exercise. Always be safe when you exercise, and don't hesitate to ask a doctor for advice if you have any questions at all. As long as you exercise safe and use good common sense, you'll do a world of good for your pregnancy.

Superfoods for a Super Pregnancy

Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong, and sharp, and ready to welcome your pending bundle of joy healthy and happy.

Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’re processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron.

Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.

Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer. Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during this time. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.