outdoor exercise
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Exercises for pregnant women
Exercising helps a woman stay fit, boost her energy and train her body for labour and birth.
Fitness during pregnancy
If your doctor approves, you may start toning you abdominal muscles with low-intensity workouts.
You can also do squats or stationary cycling to strengthen your leg muscles.
Pilates
Pilates have attracted more and more women in recent years. They can be an excellent workout during pregnancy, even when your belly starts to grow. Pilates will help you control your breathing and tone your belly, back and waist.
Walking
Walking is recommended during pregnancy because it is not exhausting, and the whole body is moving. Put on your sports shoes and walk in the park. Start with 30 minute long walks and increase their length from one week to another.
Yoga
Yoga will bring inner peace and relaxation and will prepare your mind and body for the great experience of birth. Find a good coach and exercise regularly. You will gain considerable flexibility of the body.
Eating healthy during pregnancy
Pregnancy is not a good time for a woman to start dieting. Although very popular, diets such as Atkins, Weight Watchers or the South Beach can affect the foetus. A healthy pregnancy diet should contain nutrients and vitamins that will help the foetus develop, and keep your energy levels at a high point.
Eat more fruits, vegetables, whole grains; this will help you avoid hunger. Choose dairy products such as yogurt and low-fat cheese; these will provide the necessary nutrients without adding too many calories to your diet. Include in your diet vitamin C sources, such as oranges, strawberries, broccoli and tomatoes.
Eat small portions at least 6 times a day. This will help your metabolism, and your blood sugar levels will remain constant.
How to manage cravings?
A pregnant woman should pamper herself during pregnancy. However, this should not mean eating large amounts of sweets, cookies and chocolate bonbons. Controlling your cravings is a difficult task during pregnancy, but this is a healthy way to not gain weight. The most important thing is to stabilise the blood sugar levels. To achieve this, you should eat regularly; choose high-fibre foods and whole grains such as vegetables, beans and fruits.
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