So we present to you- by our very own Fitness Expert & Community Outreach Coordinator, Zonzie McLaurin, "Fit Pregnancy During Summer Months!"
CONGRATULATIONS – what exciting news that you are pregnant! Being pregnant is such a
wonderful time of celebration and planning – but being pregnant in the summer
warrants some additional precautions and safety measures. A summer pregnancy is by no
means the reason to miss out on your favorite outdoor activities, but it is
important to take some extra steps to protect yourself and your baby, as well
as staying fit! Follow these fit and safety tips to help you survive the summer
months:
Healthy Summer Foods
A wonderful aspect of summer
is all the yummy foods we can choose from. Remember, as a mom-to-be, you need
to choose your foods wisely. Limit the seafood (stay away from large, predatory fish
such as shark, swordfish, king mackerel, etc.), and watch the processed foods. Eat lots of fruits, vegetables, lean
meats, and good dairy products. Also, don’t forget to eat healthy snacks
throughout the day to keep your energy levels up.
Traveling
Summer brings all those fun
trips that we’ve been looking forward to all winter long. If you are flying, it
is important for you to fly when it’s safest and most comfortable (weeks
14-28). For roads trips, try not to spend more than six hours in the car, and
take breaks to stretch, walk and go to the restroom. Also, don’t forget to pack
some healthy snacks and plenty of water.
Summer Exercises
Yes, I know it’s hot but it
is so important to stay healthy and fit while you are pregnant. Some very good
and safe exercises for you to do in the summer are walking, swimming/water aerobics,
and yoga. Take those early morning walks when it’s cool and when you have a lot
more energy. Swimming or doing water aerobics allows you to feel weightless - and the water keeps you cooled off. Enjoying
some practical yoga exercises can be fun and relaxing. There are a lot of
videos that you can choose from - where you don’t have to get out and drive to
a class. Remember to watch your heart rate when doing any
exercise.
Regulate your Temperature & Staying
Hydrated
I can’t express how important
it is to regulate your temperature and stay hydrated. If your core temperature
gets too hot it can cause some serious issues, so don’t get as hot as you
normally would. Also, being pregnant requires that you keep extra fluids in your
body for you and your baby. Drink lots of water, but don’t over-do-it, because
too much water can be as much of a problem as too little.
Dressing for Pregnancy
Just because you are
pregnant, doesn’t mean you don’t have to be Fashionably Fabulous. Remember to
wear loose, light colored, natural fabrics. Cotton and linen are good choices
(they allow for quick evaporation of moisture and your skin can breathe), and
the lither the color, the better – it will help reflect the sun’s rays. Also, don’t
forget to wear comfortable shoes - try to avoid wearing high heels.
Rest & Relaxation
Now that you are pregnant, it
more important than ever to get plenty of rest and relaxation. This time in
your life is special, so you need to avoid and switch from the stresses of
everyday life – it’s so important for your health and your baby’s wellbeing. Get
plenty of sleep (take naps during the day and get to bed early at night) and to
do things that are relaxing to you. Treat yourself to a massage, it can help
reduce stress and help with those aches and pains you may be experiencing.
Zonzie McLaurin, MPH, BHSA, CSCS
Community Outreach Coordinator
Disclaimer:
Before you start any exercise routine, please consult
your health care provider. He/she will make sure it is safe for you to start or
continue a routine or program. Also make
sure you notify your physician if you experience
any type of injury, vaginal bleeding or leaking, shortness of breath,
dizziness, chest pain, muscle weakness and regular contractions during exercise
or at any time.
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