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Exercise Pregnancy First Trimester

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Program The intense fatigue in the first trimester of pregnancy makes beginning an exercise program at that point much more difficult than it is before. For this reason the optimal time to start an exercise program is right now. If you are obese or are diabetic, consult your care provider before you begin exercising. The ideal exercise program includes an aerobic activity, some strength training and flexibility exercises. All three together build great overall health.

Aerobic activities

Exercise such as walking, swimming and cycling improves the efficiency of your lungs, heart and circulatory system. It also helps enhance your emotional well being and promotes more restful sleep.

To be effective, aerobic exercise has to last at least 30 minutes and raise your heart rate adequately. The easiest way to know that you have reached your optimal heart rate is to keep track of how out

of breath you are during your activity. If you still can just maintain a conversation with an exercise partner through out your activity you are exercising at the correct intensity for your body. You can also use a heart rate monitor to check your heart rate.

Strength training

Activities such as weight training and pilates build muscle strength. Abdominal muscle strength helps protect you from back pain during pregnancy, as well as for the rest of your life.

Flexibility

Stretching prevents injuries by relaxing your muscles and increasing your range of motion. It also decreases soreness and contributes to your sense of well being by promoting deep breathing, relaxation and good blood flow. Yoga and dance moves are both good for flexibility.

Folic Acid

Folic acid is an important nutrient around the time of conception. Although it is found naturally in several foods, it is recommended that women take a supplement to make sure they have an adequate in take of this important vitamin. Folic acid decreases the risk of neural tube birth defects by as much as 70 percent. Neural tube defects, which affect the brain and spinal cord occur during the first 28 days after conception before most women realize they are pregnant. Follow this advice.

Ideally you should start taking folic acid supplements at least 3 months before you conceive.

The recommended in take is 0.4mg (400mcg) every day. This amount is contained in all prenatal supplements

Aim also to include two portions of fruit and vegetables that are rich in foliate, such as papaya, oranges, strawberries, and collard greens. Most breads, grains and breakfast cereals are also enriched with folic acid.

Can You Exercise Too Much

Moderate exercise will not decrease your chances of conceiving or put you at risk for miscarriage. However competitive women athletes tend to ovulate irregularly or not at all. There fore, if you exercise at a very high intensity and for several hours a day, you may want to pay special attention to assessing your ovulation each month. If you are ovulating normally, athletic training will not lower your chances of conceiving.

Exercise Pregnancy First Trimester

Good Nutrition and targeted exercise during the months prior to conception can improve your physical and emotional health. For mature parents to be replenishing your resources for conception and pregnancy may, in some cases make it easier to conceive and may help you to have an easier labor and birth.

Being in the best of health and fitness will allow you as much control over pregnancy and birth as possible. The best time to get in to shape is before pregnancy a sensible diet and regular exercise allows you to reap the rewards later. Eating Well

Healthy eating will have a very positive impact on your general health and your hormonal balance and give your body the best chance to conceive. Eating a good variety of freshly prepared, well balanced meals will give you all the nutrients you need. Try to include all the main food groups meat and fish, cereal and grains, fruit and vegetables, and dairy foods and reduce your in take of processed foods, preprepared meals, and refined sugars. Select unsaturated fats over saturated ones and eat carbohydrates regularly but in moderation and choose complex carbohydrates (such as whole grains, legumes, wgetables, and fruits) over simple or fast releasing carbohydrates such as refined white flour and sugar, which give you plenty of calories but less of the nutrients). Fiber is vital to a healthy diet and a regular in take of protein is a must. Also, do not underestimate The importance of water aim to drink at least six glasses a day.

Your Body Weight

Your prepregnancy weight affects your well being during pregnancy and your baby's birth weight.

Being very overweight decreases fertility in both men and women. In addition, obese women are more likely to miscarry and to have complications in pregnancy, such as gestational diabetes and high blood pressure. They also are more likely to encounter problems during birth.

Being underweight can also be a problem for women who want children. Underweight women are less likely to ovulate regularly, which decreases their chances of conception. They are more likely to give birth to underweight babies. It's best to take corrective action before you conceive your health will improve and your pregnancy is likely to be easier.

Fitness Plan

The list of benefits of exercise before and after you conceive is long. Good overall physical health, weight control a positive body image, emotional balance and stress reduction top the list for couples who are trying to conceive. Fit women also have lower rates of some of the complications during pregnancy that are more common in older moms, such as high blood pressure and diabetes and can expect an easier labor and recovery after the birth of their babies.

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Robert Baird has sinced written about articles on various topics from Babies, Family and Pregnancy Problems. For more info about and have a lo. Robert Baird's top article generates over 27100 views. to your Favourites.

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