• 1
  First, know that to stay in shape during this very special time set was interesting, or in the period before conception, when it was decided to have a child, you should focus on exercise and nutrition.
• 2
  Of course, all this will bring great benefit to you both mother and your unborn child, but for this to happen it is necessary that you respect that are the main factors for a pregnant woman and which is good to worry.
• 3
  These factors mentioned above are sleep, nutrition, physical activity, preferably outdoors, breathe fresh air and avoid secondhand smoke and eventually quit smoking, and significantly reduce or eliminate alcohol consumption.
• 4
  Regarding the first factor, sleep, and what is important, both when dori. So, having said that, ideally, you go to bed and then you get up at the same time for all days of the year.
• 5
  Very important is that you do not feel surprised if during this period the need to sleep more than usual, since fatigue is normal, since you are no longer alone, but rather in two, so you will inevitably rest more.
• 6
  At this point, during this phase of your life, you should avoid and then lie down to sleep on his back, as this impedes circulation and may contribute to a feeling of cold as well as swelling of the ankles and wrists.
• 7
  Very often hear about the fact that when a woman is pregnant often suffer from swelling in these parts of the body, is surely one of the causes mentioned in the previous step, then try to run it.
• 8
  At this point, another very important thing that you at least try to run, will make an afternoon nap, of course, that they always have the opportunity, therefore enabling activities or work, since at least the first three months rest is necessary.
• 9
  After having said that, if anything, you had to be a woman working full time, try not to consume too much energy. So you try to take advantage of the lunch hour to rest rather than spin like a top for shops.
• 10
  Another very important thing is that you try to avoid any form of stress, such as the poer throw at rush hour, so it would be better, always, if you can, a few minutes before you dismount in order to avoid it if at some all.
• 11
  A key thing that you need to make at this stage of your life is a great power, which can give you the charge and the right nourishment not only to yourself but also for leading the creature inside of you and he needs to eat.
• 12
  All you have to do is to remember to eat foods that belong to each of the four basic groups, and every day for at least three times a day, indeed, would be even better if you will feed as often as possible.
• 13
  Once you have learned this, also seeks to make a lighter meal in the evening and, to a state of optimal health, eliminating coffee, alcohol, sugar, cakes, biscuits, sweets and highly processed foods that contain the usual preservatives.
• 14
  Another important thing for a good feeding phase in this very special time in your life and just as delicate, it is preferably to avoid eggs, at least those that are undercooked or even raw.
• 15
  You may want to consume more milk, cheese and yogurt in response to the growing demand for calcium from the unborn child. This is because one of the nutrients of which it will need is just the football that you never miss him.
• 16
  Now, having said that, and if this happens, you try to add some grated cheese to pasta dishes you prepare, but also salads, and then, consequently, try to drink more milk than before.
• 17
  Now, that you can avoid constipation, recurring problem much during pregnancy, you will have to ingest many foods containing fiber, such as bread, pasta and grains, made especially for this type of situation.
• 18
  Another very important thing for your diet, you eat food rich in iron such as red meat, fish, eggs and green leafy vegetables such as spinach are a food that alone is enough to give you full of iron.
• 19
  Folic acid is important, especially in the three months before and after conception. So get bread and cereals with added folic acid, eat green leafy vegetables and hire four hundred milligrams of folic acid a day or more.
• 20
  Now, a bit of outdoor exercise is very important if you are a pregnant woman. Soak-exercise is good, but the same activity, performed outdoors in a beautiful sunny day will be really a double benefit for you.
• 21
  This is because the sunlight is crucial in the formation of vitamin d, a substance useful in the body, especially in this period, and is great for your lungs with fresh air instead of stale office or home.
• 22
  One thing you must absolutely take into account, is to avoid, during the period was interesting, any kind of sport that could pose risks for your child, such as squash, horse riding, water skiing .
• 23
  Another sport that must be avoided, if the practice is always windsurfing. At this point, know that there are many alternative physical activities that are perfectly safe and so you can practice regularly and without any danger.
• 24
  For example, swimming is definitely the activity indicated for a woman pregnant. Has no weight in water and therefore can increase the elasticity and as a result of the resistance without excessive effort.
• 25
  Having said this, it is important that you know that there are many sports facilities, especially in cities, some of which organize swimming lessons at this time of a woman’s life, where you can exercise is out of the water.
• 26
  It is very well walk, but always uses the orthopedic shoes if you care to. A walk at a brisk pace of a quarter of an hour each day, improves the cardiovascular and respiratory systems, as well as muscle tone, you’ll need during labor.
• 27
  At this point, during the state interest, it is important that you possess elasticity and flexibility, as well as muscle power. You will find that yoga, t’ai chi and alexander technique, practiced without exaggeration, can improve the elasticity.
• 28
  The joints and ligaments become more flexible during the period you’re going through, however, making you more resilient than normal, as if your own body to understand that we must help people cope better this time.
• 29
  In addition, during the period you are facing, it is very important that you listen to body language and then you do the exercises heating and cooling at the beginning and end of each session to sports.
• 30
  Decide with your doctor if and when appropriate to undertake a program of exercises, but do not try, in any way to do things that you would have found it very tiring even before getting pregnant.
• 31
  If there are specific situations, stop immediately and then rest, then these situations are: if you run out of breath, if you turn your head if you feel pain or feelings of tension around the abdomen, chest, arms, back and the joints.
• 32
  Other situations where you have to stop you in any way, and if it occurs soon have some form of headaches and unusual fatigue, or if you feel a sense of apathy. If any of these symptoms persist for more than five or ten minutes, consult your doctor.
• 33
  However, do not overdo physical activity as your body is already working hard every day to address the growing baby. So remember that you must not make the olympics, but rather carry out well the state where you are.
• 34
  Most importantly, as mentioned before, is that you associate this exercise is good food, and then effort day after day, minute by minute address, so you just put yourself in the hands of a good nutritionist and describe your state.
• 35
  However, try not to overdo it with all foods, but try to take the fundamental ones, such as calcium, which is really useful to small proteins, but also carbohydrates, so you never miss a nice plate of pasta.
• 36
  Keep in mind that the greater the effort that must be fulfilled and increased nutrition that you will have to meet, but remember also that you do not have to strain a lot, because they would lose the child and not worth it, on the other hand we know, pregnant takes weight.
• 37
  Try to run a gymnastic of ten or fifteen minutes at the most diverse, because we just all right. It also avoids to devote the entire session to a single year, but make different, especially as regards the lower part of your body.
• 38
  Each exercise is aimed at achieving a good fit, you’ll need during the pregnant and giving birth. The benefits that can be drawn are: deep breathing and regular improvement of muscle tone and acquisition of a correct posture.
• 39
  This is crucial as will allow you to back pain typical of this stage of a woman. It also improves circulation, which will mean for you and your unborn child a more effective distribution of oxygen and prevention of possible edema, or swelling of wrists and ankles.
• 40
  Now, when it was interesting, it is essential that you become aware of your breathing, so be prepared at the time of delivery, when this technique will allow you to do the job better.
• 41
  So, lay a pillow on the floor to support the head and lying down. Force yourself to relax, and let it breathe slowly and regularly, to avoid dizziness boss in this period are very frequent, although not in all cases.
• 42
  Now lay your hands on both sides of the body, where you can feel his ribs, then inhale and exhale, becoming aware of your body as it rises and falls. Inhale through your nose and exhale through the mouth instead of blowing the nose too slowly.
• 43
  Continue with this light breathing, since it is an excellent way to relax. When you inhale, feel your abdomen rising when you exhale, contract the abdominal muscles, to help air escape from your own mouth.
• 44
  During childbirth, do this in a regular way, can help your baby to get enough oxygen as well as help relieve the pain, in many cases, can be very trying, but who quietly endure.
• 45
  At this point, all these exercises, combined with good nutrition, a good mother will make you ready and in shape at the time of delivery and you will see that everything will take place in the best way, because even your baby will be.
• 46
  The very important thing, during all the months in which you are pregnant is that you, however, continue to perform inspections and perform power or you do it yourself without something in the food, because you need everything, even to a greater extent.
• 47
  This is amplified by the fact that you also do physical exercises, which normally would seem feasible and very light, but you will see that in this state will be very tiring and you’ll soon see positive results.

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