Baylor Dallas News

Expecting? Congratulations! Now get moving! Exercise and good nutrition are key for both mom and baby. Women who are in good shape physically before pregnancy tend to have fewer complications and often have easier deliveries.

Of course, you should visit your doctor before starting any exercise program, especially while you're expecting. But most mothers-to-be are surprised at what they can do safely. Here are six tips to help you stay healthy during your pregnancy: 

1. Get started. Even if you weren't active before your pregnancy, with your doctor's approval you can start an exercise program. Water aerobics, low-impact aerobics, stationary biking and yoga are good choices. The American College of Obstetricians and Gynecologists recommends at least 30 minutes of exercise most days of the week, but any exercise at all is a good start.
2. Take the first step—and then another. Almost anyone can walk during pregnancy, even people with some medical problems.
3. Keep it going. Women who were exercising before they were pregnant can likely continue with their same activities as long as they don't put too much stress on their joints or risk a fall. Switching from high-impact to low-impact aerobics or from outdoor riding to a stationary bike might be smart changes.
4. Get in balance. A well-balanced diet heavy on fruits, veggies and whole grains is especially important when you're eating for two.
5. Reach for dairy. You need three to four servings of dairy daily to make sure you get enough calcium. If you have problems eating dairy, consider fortified orange juice, broccoli, spinach or calcium fortified soy products.
6. Pop a pill. A prenatal vitamin is an easy way to make sure you're getting the micronutrients you and your baby need. Check to see that you get enough folic acid, iron, calcium and vitamin D. Omega-3 fatty acids are a good choice, too, since there's some evidence they help with neurological development.

Baylor Dallas was named “Best Place to Have a Baby in Dallas” by Dallas Child Magazine, December 2008 issue.

If you’re expecting a special delivery, click here to find out more about our childbirth services.