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There’s a lot that can be said about being fit, whatever the age. But to accomplish fitness while pregnant has superior health benefits for the new baby and mother alike. However, what are the elements of a fit pregnancy?

Diet and Nutrition
Regarding diet and nutrition , what constitutes a fit pregnancy is relative and ultimately up to the mother-to-be to decide. Pregnancy works on comfort zones and this includes comfort food too. Even though spouses, friends and in-laws will have their influence, pregnancy is a fit time to make positive dietary adjustments.

Everything should come under initial scrutiny – from monitoring weight and body fat to intake of fruits and vegetables – even what the cravings are. Sometimes there are indications of nutrient requirements; some even say that certain cravings have to do with the young soul in the womb.

Such concerns and much more are usually discussed with the OB/GYN early on in the pregnancy. A fit pregnancy looks at dietary intake vs. activity level. Recommended daily requirements vary with each pregnancy. For example, an active woman might need to increase iron rich foods while another less active woman might need lots of fiber rich veggies and easy to digest food.

Don’t be surprised if cravings evolve from specific foods to whole food group preferences during pregnancy. A simple rule of thumb is to try to add something good to your diet every week.

Happy, Healthy and Wholesome
Of course there are numerous factors in achieving a happy fitness balance during pregnancy. A pregnancy fitness program includes movement with reasonable levels of strenuous exercise, lots of warm up and again a reasonable cool down time.

Yoga means union, so naturally a well-balance yoga regimen designed for pregnancy fitness could be really great. Do your research and ask the yoga instructor for references of actual moms who went through the program.

Oxygen
Blood oxygen levels are important to athletes, race horses – and babies. Keeping cardio fit during pregnancy is a great way to accomplish this. As the body works more efficiently, the baby gets both good amounts of oxygen and steady nutrient flow in the bloodstream which is a real bonus.

Fitness during pregnancy shows on the delivery day, the recovery days following and the good habits established will aid in the quick restoration of body tone and normal weight . Below are some general tips to keep in mind:

1. Change In Your Exercise Routine Is Necessary
Especially during the first and third trimesters, you will need to cut back on any heavy load bearing exercises such as weightlifting. You will need to switch to low impact exercises such as aqua-aerobics, yoga or pilates. Another option is to contact a qualified doctor or fitness trainer, preferably a fitness trainer that is experienced working with pregnant women.

2. Safe Pregnancy Exercises
- Yoga
- Pilates
- Aqua- Aerobics
- Other exercises that strengthen the back
- Stomach and abdominal exercises

3. Reduce Back Pain
Stretching can help to ease the pains that come with carrying the extra weight on your body, and the relaxation exercises will be invaluable when it comes to labor. Yoga is one exercise program that will give you an edge on labor, especially if you can master the breathing techniques. Swimming is also a perfect form of pregnancy exercise. You should avoid exercises that have as their intent muscular toning and building. When pregnant, it’s important that the body is kept at a good level of fitness, but it’s equally important not to undertake pregnancy exercise to an extreme.

4. Weight Management
Exercising while pregnant helps you manage your weight in two ways. First it enables you to burn more calories, this counters any tenancies to overeat while pregnant. Secondly it helps you get into the habit of exercising. If you start a regular exercise routine while you’re pregnant you’ll be able to continue it after you have your baby and easily drop your baby fat.

5. Mood Swings and Stress
Did you know that exercising in general helps to offset mood swings and alleviate stress? We all know mood swings are a common symptom of pregnancy… and pregnancy can definitely be stressful for some women. It’s been documented in many studies that woman (and men) who exercise regularly are in a better place emotionally and report less stress in their lives and low as opposed to people who do not exercise regularly.

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