Having a bundle of joy growing inside you is the most special feeling. It’s a beautiful journey, and you know that soon your body will flourish a new life.
It is a truth universally acknowledged that during pregnancy, people will start telling how important it is to eat for two. Now, with pregnancy cravings, eating a lot is totally normal, but you should also know that ‘eating for two’ is a myth and definitely not something you should consider if you want to stay fit during pregnancy.
Now, you might have a lot of questions regarding staying fit during pregnancy, but worry no more as a celebrity fitness expert, Yasmin Karachiwala is about to tell her best fitness tips.
Staying fit during pregnancy is not as difficult as it seems. It’s not a piece of cake either, but you’ll manage because practicing a fitness regime when you have a bun in the oven is vitally important for you and your baby’s health.
Here’s what Karachiwala recommends:
1. Increase your calorie intake
While you might not need to eat for two, you should, however, increase your caloric intake at least by 200 calories per day when your second trimester begins. This number should go up to 500 in your third trimester.
But note that the exact amount of calories you take depend on factors like body weight and health status, meaning it differs from mother to mother.
2. Chose the right foods
Rule no. 1 of pregnancy is not listening to people about what you should or shouldn’t eat. What you should do instead, is have a balanced diet containing fresh fruits and veggies, good fats and foods high in protein. Avoid junk foods, but most importantly, listen to your body and your body’s signals, and you’ll find the eating plan that works for you.
3. Don’t forget to workout
Some mothers think working out during pregnancy will do more harm than good, but they got it wrong. If you’re feeling healthy, there’s no need to put your workout on hold, to the contrary, exercising is healthy and highly recommended. However, check with your doctor first just to make sure.
Don’t wear yourself out and try to take it easy in the first trimester, especially if you’ve never worked out before. Go for walks, and if you’re feeling fine, you can add Pilates to your fitness regime.
Karachiwala also points out that exercises that flex your spine, such as crunches, are dangerous during pregnancy. It’s best if you stick to Pilates.
Another exercise to add to your routine is swimming. But if you’re more into lifting, Karachiwala suggests you lift only up to max 60% of the weight you did before conceiving. High-intensity workouts are a big NO, reminding that ‘pregnancy is not the time to get fit, but stay fit.’
As your body adjusts to pregnancy and nausea reduces, the second trimester is the time to have a fitness regime, of course, if you don’t have one already. As your belly grows, Karachiwala warns against exercises that require lying on your back because such activities apply pressure on the uterus and this will prevent the blood flowing to your baby.
You can also add weight training at this time, but they should be reduced. Squats are a great addition as well.
When you make it to the third trimester, try not stopping the exercises entirely because it will help you have a smooth, natural delivery. As for post-childbirth, after six weeks, you’re good to go with exercises, says Karachiwala.
Hopefully, these tips can help improve your fitness regime during your pregnancy. Have a safe pregnancy!