The minute you announce you’re pregnant, everyone seems to have an opinion on what’s best for you and baby. Good guidance is always welcome (well, almost!), but don’t forget that health advice often changes – and more frequently than you might think. Some health “rules” that would’ve been gospel when your gran, mum or even your best mate had children may now be out of date. And sometimes you should bend the rules to your advantage!
Old rule: Pregnancy is a normal condition – just carry on as usual.
New rule: You’re doing something amazing – spoil yourself rotten!
Why it makes sense: It’s true, you’re not sick, but your body is undergoing some major changes. You’re having to put up with hormonal ups and downs, nausea, tiredness and backache. And while the end result will obviously be worth it, treating yourself well in the meantime will make the not-so-good bits more bearable.
Action plan: Pampering sessions and sleep-ins will become a thing of the past once baby arrives, so make the most of your freedom now!
Old rule: Be sure to avoid all strenuous activities in your delicate condition.
New rule: Stay as fit and active as you can throughout your pregnancy.
Why it makes sense: While you do still need to be cautious about heavy lifting – pregnancy hormones soften your joints, making you more vulnerable to injuries or back problems – there’s evidence to show that exercise in pregnancy offers the following benefits:
- It lifts your mood, as well as increasing your energy levels and stamina.
- It improves your sleeping patterns and goes some way in lessening stress.
- It helps reduce pregnancy niggles, such as backache, constipation and nausea.
- Exercise has been shown to lower your risk of giving birth to a premature baby.
- It prepares your body to cope more efficiently with the birth, and can lead to a shorter labour.
Fitness expert Melinda Nicci says, “It’s a good idea to exercise, even if you didn’t do much before your pregnancy. Find something you enjoy, such as walking, swimming or a pregnancy exercise class or DVD, so you’ll do it regularly. Don’t do high-impact sports or start running marathons, but remain in the moderate zone – you should be able to talk while exercising. It’s fine to carry on right up until the birth, as long as you feel comfortable. Exceptions are if you have any complications or are expecting twins or more. If this is the case, seek advice from your doctor.”
Similarly, avoid contact sports like netball, or activities where you could fall, such as skiing and horse riding.
Action plan: Speak with your caregiver about the best exercise for you – aquarobics, yoga and Pilates are excellent and a great way to meet other mums-to-be – or find a local class at www.bubhub.com.au. Whatever the activity, drink water regularly, tell the instructor you’re pregnant and stop if you feel uncomfortable.
For more lifestyle tips, check out the Autumn/Winter 2009 issue of Cosmopolitan Pregnancy, on sale now!