Staying Fit
throughout Pregnancy and into Motherhood
By: Melanie
Darnell
You will never forget that exciting day when you discover
that you are pregnant! In other words you now have a life growing inside you.
Wow, you are going to be a mom! As the reality slowly starts to sink in, you
become aware that all of your decisions from here on out will not only affect
you but also your little one. Your body is no longer yours it has been
transformed into a nurturing instrument.
For me I could not have been happier to discover I was
expecting. However, I was worried if I was ready for all of the immediate
lifestyle changes that followed. I have always been an active and athletic
person and I knew from the beginning I wanted to maintain that lifestyle
throughout my pregnancy and post baby. However, I did not want to do anything
to endanger this new little life inside me. Therefore, my research began.
13 weeks pregnant
It is my nature to research any activity, interest or new
venture I plan to get involved with, with that said you can imagine the
numerous books I bought along with the endless hours of Internet research to
prepare for this healthy active pregnancy I envisioned. Not only did I want to
continue my workouts I planned to maintain my vegetarian diet. However, the
most important thing for me was to know I was making all of the best decisions
for my future child. I wanted to provide him with the greatest utero
experience.
All of my research indicated that as long as I had a normal
pregnancy and was active before pregnancy, maintaining a workout program
throughout pregnancy was not only okay but encouraged. Exercising throughout
pregnancy has so many benefits! In order to document my pregnancy and share my
growing knowledge, I created an instagram account and committed to doing a post
a day. This kept me motivated and held me accountable to continuously make
health conscious decisions throughout my pregnancy and get me to the gym at
times I wanted to give into the couch and tv. As a result, this blog post is to
share some of the information I learned throughout my pregnancy journey along
with some information I have picked up throughout the first 3 months of motherhood.
The best thing you can do for yourself and your baby is eat
a healthy diet. The foods you consume while pregnant can either provide or
deprive your body and your baby of important nutrients that are essential for
health. This idea really resonated with me. In my mind, I was not eating for me
but my unborn child. It was important to me that I only put nutritionally dense
items into my body in their most unprocessed state. Half way through my
pregnancy I attended a week long raw vegan fruit festival and it really
impacted the remainder of my pregnancy. Let’s just say I was eating lots of raw
fruits and vegetables! It is also crucial to drink enough water throughout your
pregnancy and while breastfeeding. Water acts as your body’s transportation
system to carry nutrients to your body’s cells as well as your baby’s. Pregnant
women need extra fluid to support their increased blood volume and amniotic
fluid. Set a goal to drink a minimum of 64oz of water a day.
When you have the urge to give into a pregnancy craving
remember the food you eat is your baby’s main source of nutrition. The simplest
way to ensure you are consuming enough variety of vitamins is to eat the
rainbow. Different colors in food represent different vitamins. A few examples
are:
·
Green vegetables are excellent sources of
vitamin K, folic acid, and potassium. Folic acid is needed to prevent neural
tube defects during pregnancy (broccoli, bok choy, brussels sprouts).
·
Orange fruits and vegetable are high in vitamin
A and C. Vitamin A is important for your baby’s embryonic growth – including
the development of the heart, lungs, kidneys, eyes and bones. (carrots, mangos,
cantaloupe, sweet potatoes)
·
Blue/purple fruits and veggies are high in
antioxidants that are particularly heart healthy and may help support healthy
blood pressure (eggplant skin, blueberries, blackberries, plums, pomegranates)
In addition to healthy food choices there are numerous
benefits of working out throughout your pregnancy. Exercising while pregnant
can eliminate many of the common pregnancy discomforts such as swelling,
backaches & fatigue. Working out during pregnancy improves circulation
reducing leg cramps and swelling while at the same time increasing the blood
flow to your skin giving you that healthy glow. Exercise
helps alleviate problems with insomnia that can plague pregnant women at all
stages of pregnancy. Unfortunately, varicose veins are common during pregnancy
due to the extra volume of blood you produce during pregnancy to support two
growing bodies. But good news, exercise is key in preventing those varicose
veins! Take a walk or do some form of exercise everyday during pregnancy to
experience these benefits. Exercising throughout pregnancy not only has
physical benefits but also provides physiological benefits by reducing stress
and boosting your mood.
The exercise you do while pregnant can have lasting effects
on your health, the health of your pregnancy, and the development of your baby.
Regular exercise during pregnancy is good for your growing fetus’ health.
Babies of moms that workout during pregnancy are born at healthier weights, are
better able to weather labor and delivery, and recover from the stresses of
birth more quickly. My little one was born a healthy 7lbs 9oz and we only had
to spend one night in the hospital. Obviously, as your pregnancy advances
modifications to your exercise program will have to occur. Once I reached the
third trimester, much of my focus was on the lower body. Your legs will get the
brunt of the additional pregnancy weight. When legs are strong, the weight is
easier to carry and your posture will benefit. Strong muscles will also pay off
during labor and delivery when it comes time to push. A goal I set for myself
the last trimester was 100 squats a day. You can do squats anywhere, they
require no equipment and can be done in a very small space. I would break the
100 squats into sets of 25 that I would compete throughout the day.
29 weeks pregnant, doing 45 sec squat holds
One of the greatest advantages of a well-toned and fit body
during pregnancy comes during labor. If you have been used to the physical
rigors of exercise, you will tend to do better in labor and will be more
prepared for the physical demands placed on your body. The muscles that have
been prepared with the strength that you will need for pushing and the task of
labor are not only stronger as a result of exercise but are also more easily
put into action when they are exercised on a regular basis. I most certainly
experienced this benefit during my labor. I contribute regular exercise
throughout my pregnancy along with hypnobirthing in allowing me to have a
natural labor with no epidural. My total labor time was only 10 hours. When my
surges (contractions) started they were strong and when it was time to push my
muscles were ready to be put into action. An exercise program throughout
pregnancy contributes to a radiant pregnancy and childbirth.
41 weeks pregnant,
completing a 4 mile hike to walk this baby out!
If you did not exercise or workout regularly before
pregnancy you can still be active during your pregnancy. I highly recommend
prenatal yoga. I loved my prenatal yoga classes and made some great friends. I
have continued these friendships as one by one we have entered motherhood. It
is comforting to be in a class full of women all going through the same thing
as you. I would also recommend going for walks, preferably with your spouse or
significant other. As my pregnancy was quickly coming to an end, my husband and
I made sure we would go for at least a 30 minutes walk every night. We left our
cell phones behind and just enjoyed each other’s company. We would talk about
our future little one and how we thought our lives would change. Especially if
you are pregnant with your first, things like this are so important because you
will never be a family of two again. Post baby, we have continued our walks. We
strap Sage on and take walks around the neighborhood to the nearest park or
along the beach. Walking after delivery is a great way to reintroduce your
muscles to exercise. Then at 6 weeks postpartum (and cleared by your doctor)
you can begin a more intense workout program.
I have to admit I was one of those women who loved being
pregnant. It was such a special experience that still seems unreal to me when I
look at my little boy. The concept that he grew inside me is astonishing. It
once again reminds me of how amazing our bodies are and that they are worth
taking care of. I view my relationship with my body as a give and take
relationship. If I am going to ask my body to grow a healthy baby boy, deliver
him without complication and allow me a speedy postpartum recover, then I
promise to fuel my body with healthy unprocessed food, take her to the gym and
allow her to rest a solid 8 hours at night (that is tweaked a bit with Sage
being on the outside now). The lasting effects of conscience body nurturing
decisions far out weigh that doughnut or rerun episode of Seinfeld. When I need
a little extra motivation I just look at my little boy I am reminded of all of
the amazingness our body is and I choose the apple for a snack over the cookie
and find myself heading to the gym. My postpartum workouts incorporate my son,
Sage, as much as possible. It is never too early to instill health conscience
decisions! I am currently 12 weeks postpartum and I am looking forward to the
on going adventure of motherhood. To follow my journey into motherhood, watch my
body after baby transformation and discover fun parenting tips, follow my
instagram fitmomma4two!
awesome!!
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