The Importance of Exercise and Macronutrients During Pregnancy!

Living an active lifestyle and exercising is absolutely beneficial to your health. Did you know that continuing to exercise during pregnancy is super important too? Although physical fitness may be the last thing on your mind while growing a baby, you really should consider the pros before throwing in the towel. Hint: you are going to want to incorporate exercise no matter how much you have to make yourself just do it at times. You will never regret having had an active pregnancy.

Exercise isn’t the only thing that will benefit you and your baby’s health during pregnancy. Your food choices also play a huge role in a healthy pregnancy. Yes, I know this can sometimes be tougher than making sure you exercise, considering many women are welcomed by nausea, vomiting, and fatigue in the first trimester and sometime throughout the whole pregnancy. Let’s not forget to mention the food aversions and cravings that sometimes result in making it hard to literally swallow the healthier food options.

Pregnancy is something only a woman can do, and that right there should tell you that women are amazing beings! Exercise and eating right during pregnancy are not meant for weight loss, however, if you stay physically active and make healthy food choices during pregnancy it can help with easier weight loss after you have your baby. Remember to listen to your body, and don’t push yourself to do more than what you’re comfortable with. You should always consult with your OB about the nutrition and exercise plans you want to implement during your pregnancy.

PROS of exercising during pregnancy!

  • It can help prepare your body for labor and delivery.
  • It makes it easier to get back in shape after you have your baby.
  • It helps to reduce backaches.
  • It helps to reduce constipation.
  • It helps to reduce bloating.
  • It helps to reduce swelling.
  • It may help or reduce the risk of gestational diabetes.
  • It will increase your energy.
  • Improves your mood
  • It will help you sleep better
  • It promotes/maintains muscle tone, strength, and endurance.

Suggested Styles of Exercise for During Pregnancy!

Generally, the rule of thumb is if you were exercising before pregnancy you can continue to while pregnant. The same thing goes for your style of exercise; however, you may have to modify the intensity you were used to pre-pregnancy. Most importantly do not overdo it and consult with your OB first.

Prenatal Yoga – this is a low impact exercise making it a great option.  

Swimming – this is a great exercise and can be quite relaxing since the water will help take the weight off of your joints.

Walking – a great low impact exercise that can be done with the whole family and easily fit into a busy lifestyle.

Resistance Training  like lifting weights, it will keep your muscle strength up.

Pregnancy Nutrition

While it is safe to continue your macro lifestyle during pregnancy, it is important that you account for the increased nutrition you will need. A well-balanced eating plan is the most beneficial thing you can do for both you and your growing baby during pregnancy. Also, please make sure you discuss your nutrition with your OB to ensure you are eating properly for your pregnancy. Here are a few tips to get you started.

  • You will need approximately 300 additional calories per day during your second and third trimester.
  • Your protein should be 10-35 percent of your daily calories.
  • Your fats should be 20-35 percent of your daily calories.
  • Your carbs should be 45-65 percent of your daily calories.

Being physically active and making healthy eating choices during pregnancy will be the greatest decision you ever made. Please make sure to discuss all of your physical and nutritional goals with your OB to ensure a healthy pregnancy! Good luck momma!

 

Sources:

http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/

Pregnancy Nutrition

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