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That's right! Healthy and Fit Magazine has an official blog. Seeing as how we're at so many races and events, we thought we'd share our observations.Fit Feature
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A fit pregnancyKeep exercising and eating right (think moderation) when you're pregnantBy Laura Alspaugh Pregnancy brings about all kinds of changes; one of the biggest is watching the numbers on the scale creep slowly upward, not a direction we generally like to see! It is no wonder that weight issues, along with body image concerns, top the list of apprehensions for pregnant women. So what's a mom-to-be to do? Here are some tips to help keep your weight at a healthy level and hopefully give you a happier and healthier pregnancy. ExerciseWalk, swim or ride a stationary bike. Take a pre/post natal exercise class! Many fitness clubs and community parks and recreation organizations offer fitness classes geared specifically for the needs of the pregnant woman and/or a new mother. These classes are ideal because they provide a support group for your exercise goals while keeping the limitations of pregnancy in mind. Remember that as your pregnancy progresses, your weight will increase as will your hormone levels, and this can contribute to joint instability and a general feeling of imbalance. Every expectant mom should consult with her health care provider before continuing or beginning exercise. So if you always wanted to try yoga...here's your chance! Eat SmartYou are not (unfortunately) eating for two! The old adage that a pregnant woman needs to eat for two is regrettably another myth of pregnancy. The pregnant woman needs, on average, only an extra 300 calories per day. So, slopping on another helping, using ice cream as a primary food group, or considering pregnancy your license to finally "pig out" will only serve to increase the weight you gain during your pregnancy. Conversely, a pregnant woman should never diet, drastically inhibit calorie consumption or decrease her carbohydrate intake; these activities can result in compromised health of both mom and baby. Make healthy, well rounded choices. If you have questions about adequate nutrition during your pregnancy see your health care provider. RestBoth getting adequate sleep (body pillow anyone?) and putting those feet up and letting someone else vacuum are important parts of staying healthy and fit during your pregnancy. Doing so will provide you with more energy to exercise, make healthy food choices and take care of yourself once you are rested. Your body is under a significant amount of stress and you will have a happier, healthier pregnancy if you listen to the signals it is giving you. For now … relax, put your feet up and enjoy the calm before the storm! Involve your partner!Walk together, work together to provide your growing family with health conscious meals, bring your partner to doctors visits so that information is understood by both of you, talk about your concerns about your weight gain and the health of yourself and the baby. Often times women have misguided or unrealistic perceptions about how their partners see their changing bodies, causing an increase in concern over the normal weight gain of pregnancy. Keep the lines of communication open; it is good practice for imminent parenthood! In addition to helping keep your pregnancy weight inside your target zone, consistent exercise during pregnancy will help to increase your energy, help regulate blood sugar levels which can in turn prevent the development of gestational diabetes, prevent and relieve aches and pains and even help with constipation. Exercise has the added benefit of preparing mom's body for the very physical work of labor and delivery. After all, you wouldn't run a marathon without training! Lara Alspaugh is a former competitive figure skater, who is a registered nurse and adjunct faculty member at Lansing Community College. Since 1998 she's taught child-birth classes. |
