Reported Benefits of Maternal Exercise:

Provides physical and mental benefits

Feels good and renews energy

Helps maintain fitness

Helps avoid excessive weight gain

Improves posture

Decreases incidence of back pain

Prepares body for extra weight load

Facilitates circulation

Helps with recovery

Reduces incidence of varicose veins and hemorrhoids

Improves self esteem

By following sensible and research-based guidelines, like these from ACOG (1994, 2002), pregnant clients can ensure that they have exercise programs that are appropriate.

Approval from your obstetrician: Some medical conditions make exercise during pregnancy inadvisable or justify modifications, therefore all clients should get permission.

A planned program that is mild to moderate intensities and avoid exercise to the point of exhaustion: If you are already fit, simply making small changes to your program in order to keep you safe will be appropriate, if you are new to exercise, beginning with a low level program and progress slowly is the key.

Regular and moderate duration sessions: Pregnant clients should exercise at least 3 days per week because regular activity is safer and more beneficial than intermittent or on-again, off-again exercise.

Use recommended types of exercise: Recommended exercises include low-impact activities like swimming, walking, stationary cycling, stretching and resistance training.

Avoid jerky, ballistic, bouncy and extreme range of motion movements: Balance and hormonal changes during pregnancy make activities with these types of movements higher risk.

Avoid supine exercise after the first trimester: After the first trimester, the client should avoid exercise for prolonged periods of time while lying on her back due to the possibility of the fetus compressing the vena cava vein that returns blood to the heart.

Avoid exercise in hot, humid environments and drink plenty of water: I encourage each of my clients to drink six ounces of water every 10-15 minutes during exercise, especially during the first trimester when increases in maternal temperature can put the fetus at risk for neural tube defects.

Clients should increase calorie intake: Each client should speak with her doctor about an a appropriate weight gain. Average weight gain is between 25 and 35 pounds. Pregnancy is not a time to lose weight, control weight and restrict calories. It is common for pregnant women to gain two to four pounds during the first trimester, 10-11 pounds during the second trimester and 12-13 pounds during the third trimester. Generally an extra 200-300 calories can be added to the diet by the middle of the second trimester by gradually increasing caloric intake. Cutting calories during pregnancy puts the fetus at risk. Calories from carbohydrates are the best source of placental and fetal glucose and without adequate carbs, protein and other nutritional sources will be depleted. Adding a simple half bagel or half cup of rice, beans or pasta adds 80-150 calories to your diet.

Resistance training: Many pregnant women do not want to give up any part of their fitness routine, so you need to know how to continue a strength program safely. Lower weights and higher repetitions will maintain tone and strength with less risk of damaging ligaments.

Article Source:  http://EzineArticles.com/?expert=Misty_Weaver-Ositnato

Pregnancy is the most natural stage of life for most women and so as the desire for a healthy pregnancy. Yet the discovery that a baby is on the way is the most exciting moment in one’s life. The surest way to have a healthy baby is to have a healthy pregnancy by following a healthy lifestyle. A healthy way of life adopted by would be parents before conception, lessens the risks to the baby during early weeks of development, when a woman might be still unaware of her pregnancy. Preparing For A Healthy Baby Both partners should be nutrition conscious before planning for a baby. This will lead to you in good health from day one and give the baby a healthier start to life. Even though most women of childbearing age are healthy and most pregnancies are considered low risk, then also a few precautions mentioned below are desirable to have a healthy pregnancy:

Get good medical care before you get pregnant · Eat well-balanced and nutritive diet · Exercise regularly under a doctor’s supervision · Avoid alcohol, caffeine, drugs and nicotine · Avoid medications, x-rays, hot tub baths and saunas · Avoid infections.

Good Medical Care

The best way to have a healthy pregnancy is to have your health in order before conceiving. A health care provider will guide you towards healthy diet, healthy habits, check your immunity to rubella or measles, mumps, control general illnesses before conceiving, and help you keep your weight within a desired range. Once you are pregnant, your doctor will schedule your regular visits to perform series of examinations to monitor mother and baby’s health constantly.

Well-Balanced Diet Plan

An average pregnant woman gains 25 to 35 pounds in nine months. A healthy and fit pregnancy requires about 300 extra calories daily to maintain the baby and mother. The balanced diet during this period should consist of fruits, vegetables, whole grains, protein, some amount of fat and extra vitamins and minerals. Supplements of iron and folic acid reduce the risk of birth defects. Have 8-10 glasses of water, avoid caffeine, aerated and sweetened drinks to maintain a healthy pregnancy.

Avoid Infections Many infections caught from all possible sources like raw food, kitty litter, atmosphere, workplace or sick people should be avoided as they can cause serious harm to the fetus.

Medications

Do not take medication of any kind like antibiotics or steroids, without consulting your doctor, as they can be devastating for the unborn baby. Maintain a healthy pregnancy by refraining from even the minor medication, habitual drugs, alcohol and nicotine.

Exercise

Stay in shape by resorting to simple exercise plan under the doctor’s supervision to maintain proper pregnancy health, stamina, labor and quicker regaining of pre-pregnancy shape. Wear comfortable bra and clothes, avoid strenuous exercises, pain or discomfort, modify exercise plan to suit your growing size and general health.

Article Source: http://EzineArticles.com/?expert=Apurvashree_Jain Adopting routines of relaxation, breathing, diet will result in healthy pregnancy, and easy labor and birth of a healthy baby.