So much has been said in praise of fitness in every phase from trying to conceive to pregnancy to postpartum. Regular exercise regulates hormones, decreases stress, improves sleep and keeps your body in top shape – all of which contribute to conceiving successfully and a smooth . If you’re just getting into fitness, especially to aid conception, it’s easy to feel overwhelmed with all the information thatis out there. That’s why, we’ve put together a nifty guide of do’s and don’ts to help you out.
Do: Start right away
The best time to get on the fitness wagon is right away! The healthier you are, the higher your chances of conception. And the earlier you start, the easier it will be for you to stick to it later into your too. All of this is only going to benefit your baby. Plus, you know what they say – the more you delay starting to exercise, the less likely you are to do it at all.
Don’t: Focus on weight loss
Unless you are actually overweight as per your doctor’s diagnosis, there is no need to worry about exercising to lose weight. Your goal during this time is to just bring your body on track in terms of metabolism, hormonal functions and overall health. What’s more important is that you give yourself a balanced nutrition and an all-round healthy lifestyle that makes you feel good.
Do: Mix up your routine
Include a whole range of exercises in your fitness routine. Keep it a mix of indoor and outdoor exercises such as brisk walking and Zumba. Variation in the routine will keep you motivated and prevent monotony. This will also improve your physical as well as mental flexibility, and make it much easier to find a balance during pregnancy months. To learn about the safest exercises and the best fitness regime for you, consult with a trainer experienced in prenatal and pregnancy fitness.
Don’t: Follow fad diets
Dieting, especially one that hasn’t been recommended by your doctor after a thorough analysis of your health vitals, are a big no-no when you’re trying to get pregnant. You need all the nutrients you can get. The only thing you should be focusing on is eating clean – no fried, junk, sugary and processed foods. Include foods that are rich in healthy whole fats (whole milk, yogurt and grass-fed butter), natural sugars (from fruits like apples, bananas, oranges), proteins (eggs, beans, cottage cheese, chicken breast, Greek yogurt), fibre (oats, avocados, lentils, broccoli, black beans, potatoes, guava), vitamins (papayas, citrus fruits, berries, dark leafy greens, bell peppers), folic acid (supplements and dark green leafy veggies, dried beans and nuts, grapes, orange, grapefruit),minerals such as iron, calcium and potassium (milk, bananas, cheese, freshly squeezed orange juice, legumes) in your diet, and you’ll be just fine.
Make sure you include at least thirty minutes of cardio daily via exercises like brisk walking, swimming or jogging. Cardio puts the heart muscles to work a little more than usual, which in turn improves stamina and endurance – something that’s crucial during delivery. You’re going to need all the energy you can get during pregnancy and delivery, and cardio exercises right from the beginning are the best to prepare your body for that.
Don’t: Leave your partner behind
Making a baby is teamwork, and this applies to every aspect of the journey. There’s nothing more encouraging than working out with your partner and supporting each other to be healthier. Moreover, exercise is equally important for the dad-to-be too, since good health is directly correlated to healthy sperms. It takes 90 days for a sperm to completely develop, and these 90 days are crucial if you want to conceive successfully.
Do: Exercises you actually enjoy
Whatever you do, make sure you enjoy it to the fullest. Don’t look at fitness as a tedious task you can’t wait to get done with, it won’t help you much. Instead look at it as something exciting, a process that’s going to make you better and your baby healthier, and you’ll notice the difference instantly. It’s okay if you hate the gym! Explore what you like and just take it from there.Just remember to do it in moderation and under the guidance of an expert!
Don’t: Overdo it
While it’s completely okay to add a few high intensity workouts to your routine couple of times a week, going overboard will leave you at a risk of injuries, which in turn will keep you away from any kind of exercise at all. And that just defeats the purpose of fitness in the first place!
Do: Have a rest a day
Once you get in the groove of exercising and notice the changes your body and mind are undergoing, you’re likely to get excited and keep pushing the limit. However, make sure you allot one or two days for resting – your muscles need time to recover. Otherwise, you’re putting yourself at a greater risk of injuries and are likely to get exhausted very soon.
Don’t: Ignore core training
Your body undergoes a whole lot of dramatic physical changes during , such as your belly grows, your breasts become larger – you’re even likely to gain some weight! These changes put a strain on the rest of your body, mainly your back, along with areas like your ankles. Core training makes your abdominal and back muscles stronger, improves your posture and gives your body improved balance. All of these things come in super handy when you’re carrying a tiny human inside you. Since it takes time to develop a strong core and back, the earlier you start, the better results you’ll reap in the later stages!
Remember to listen to your body, how it feels and how it responds to exercises. There’s no hard and fast rule to go about this – do what makes you happy. As long as you’re moving, you’re winning!