vidaRPM | Healthy Lifestyle - Pregnancy & Postpartum

Maintaining a healthy lifestyle is important before, during and after your pregnancy!  Here are a few ways you can be healthy and happy during the perinatal phase and beyond.  

Staying active during pregnancy

Appropriate exercise and physical activity is safe & healthy for you and baby. 

Positive effects of being active:​ 

Boost your mood​

Sharpen your focus​

Reduce your stress​

Improve your sleep​

Can make your labor shorter​

Help make your recovery faster

*always consult your doctor before starting a exercise routine during your pregnancy 

Healthy Mama Presentation - Physical Activity

Engaging in 2.5 hours of moderate exercise week can reduce the risk of gestational diabetes, pregnancy-induced hypertension, high gestational weight gain, type 2 diabetes and cardiovascular disease, and back pain!  

Pregnant woman exercising
two pregnant ladies walking outside
woman stretching

Important things to remember when you’re exercising

  • Breathe deeply​ 
  • Stay hydrated – drink water!​ 
  • Don’t overheat​ 
  • Stop if you feel dizzy or uncomfortable​ 
  • Start at your pre-pregnancy fitness and go from there​ 
  • If you weren’t very active, it’s ok to start now – just start out slowly​
  • Use the talk test – you should be able to talk while working out 

Here are a few exercises you can try

Pregnant woman smiling looking at her pregnant bely

Walking

Weight lifting

Pilates/ Yoga/ Barre

Stationary Bike

 

Postpartum exercise

  • Exercise in your postpartum period is good for you and baby!​ 
  • Wait for your doctor’s clearance after your postpartum visit.​ 
  • Until then you can start with gentle stretching, pelvic floor exercises, and our favorite – walking!​ 
  • Listen to your body and don’t start too fast too soon, it can set your recovery and weight loss back. 

Smoke Free

Pregnancy represents an idea time for you to reevaluate your lifestyle behaviors, including any tobacco use. Tobacco takes a terrible toll on your health far beyond pregnancy, reaching across yours and your baby’s entire life.  

Making the decision to quit is the most important thing you can do for your health! cigarettes sitting next to an ultrasound

Quitting tobacco during pregnancy:

  • Decreases the risk of preterm birth, low birth weight, and birth defects 
  • Reduces the risk of SIDS 
  • Reduce the risk of pregnancy complications such as high- blood pressure 
  • Lower the risk of respiratory illness, middle ear infections and lung growth in children  
  • Plus saves money!  

 

Quitting is hard but there is help!  

Programs for quitting smoking during pregnancy

BABY&ME Tobacco Free     SmokefreeMOM 

Programs for quitting smoking after delivery
or for those in your family or home that smoke

ReadyToQuit     GCC Tobacco Cessation Program  

Dental health & care during pregnancy

Taking care of your teeth and gums is important during your pregnancy. Good dental health makes a difference in your health and the future health of your baby!  

Poor dental health and poor oral hygiene can lead to serious complications, including pre-term birth, here’s what you can do.  

The American Dental Association has these tips for you to keep your mouth and body healthy.  ​

pregnant woman holds a small model of a tooth
Dentist points at a teeth model
woman listens to dentist talkin to her

 

  • Brush thoroughly with an ADA- accepted fluoride toothpaste twice a day to help prevent cavities- use a soft bristle toothbrush with the bristles angled at a 45 degree angle towards the gumline so that the bristles are slightly under the gumline and use a short-soft back and forth motion (known as sulcular brushing technique) to thoroughly remove plaque from the teeth and gumline.
  • Floss between your teeth daily- make sure to form a “C” shape with the floss as you move up and down between the teeth to hug around the sides of the teeth and under the gumline to remove plaque.  
  • Visit your dentist regularly for a professional checkup and cleaning- pregnancy can increase your risk of developing gingivitis and gum disease which can cause pregnancy complications including preterm labor.
  • If you need help controlling dental plaque and oral bacteria, your dentist may recommend an antimicrobial rinse.  
  • If you have morning sickness and are vomiting frequently, try rising with a teaspoon of baking soda missed with water to stop the stomach acid from attacking your teeth- do NOT brush immediately after vomiting. 

 

Check out this video for more information and tips on keeping your and your baby’s mouth healthy!