Fitness Tips During Pregnancy

Pregnancy or the gestation period is the crucial period in a woman’s life. At this stage a woman should be very careful. It usually last around 40 weeks. It is basically divided into three trimesters:

  • First trimester is from week one to 13
  • Second trimester is from week 14 to 27
  • And the third trimester is from 28 to 40

The time from the day of conception to the 20th week is very important as most of miscarriages or still birth occurs during this time. So, prenatal care for both mother and the foetus is necessary. Prenatal care may include proper nutrition diet, taking folic acid, avoiding drugs and alcohol, regular exercise, blood tests, and regular physical examinations.

Nutrition during pregnancy is important to ensure healthy growth of the foetus. A woman should include food rich in folic acid, such as oranges and dark leafy vegetables in her daily diet. In addition, food rich in iodine, vitamin A & D, calcium and zinc must be taken. The most important thing is a pregnant woman must consume an adequate amount of fluids, approximately 6-8 ounces of glass.

Pregnant women must avoid drugs, toxic food supplements and alcohol as these may cause deficiency and results in birth defects and abnormalities.

One more thing that is important is the basic tests to check your iron level, blood glucose level, Rh factor, HIV, Hepatitis B and Syphilis.

Regular exercise during second trimester of pregnancy reduces the risk of caesarean section. It decreases the risk of gestational diabetes; improves energy levels; improves muscle tone and strength; helps in faster delivery; reduces backaches and bloating. Swimming, walking, aerobics and yoga are the best exercises to practice during pregnancy.

Practicing regular exercises during pregnancy helps you to be fit and strong throughout your gestation period. If you were physically active before pregnancy then you could continue your regular routine work in which you are comfortable but if you were not then safely begin a program after consulting an expert. Walking is considered as the safest possible exercise every woman can do.

If u have a medical problem such as asthma, heart disease or diabetes then exercise may be harmful for you. It is also not advisable for women have low placenta, history of recurrent miscarriages or weak cervix.

Finally, during the early third trimester of pregnancy, a thorough medical checkup is necessary from both the maternal and paternal side to identify any pre-existing hereditary conditions. At regular visits the doctor examines the doctor examines the abdomen, breasts, urinary bladder, bowel functions and weight gain.

During the first and second trimester, health checkups are done according to conditions such as uterine contractions, vaginal bleeding and vaginal discharge and in the late trimester examination are done to assess the cervix for signs of effacement and dilation.

So, for the better development of baby a proper care of both the mother and the baby is needed.

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