Sit less, move more! Break up long periods of sitting.
2. Do at least 2.5 hours of moderate or 1.25 hours of vigorous physical activity spread throughout the week. Pregnant women should aim to do 2.5 hours of moderate-intensity physical activity spread over at least 3 days per week (preferably some activity every day).
3. For extra health benefits, aim for 5 hours of moderate or 2.5 hours of vigorous physical activity spread throughout the week. Pregnant women should seek advice from a health care professional with specialist knowledge about the impact of vigorous-intensity activity if competing in events or if exercising significantly more than Activity Statement 2.
4. Do muscle strengthening activities on at least 2 days each week. Pregnant women may also benefit from doing stretching and pelvic floor muscle training daily.
5. Doing some physical activity is better than doing none. All pregnant women without serious health conditions should be regularly physically active through a variety of aerobic and resistance activities.
Starting to exercise
You can start with 15 minutes of gentle activity a day (eg, walking, swimming or gardening) and gradually increase it to the recommended amount (see above). Moderate activity means you should be breathing hard but be able to hold a conversation.
It’s okay if you can only manage this in short bursts. You can add to your activity by taking the stairs rather than the lift or walking the long way to your car, and it can add up throughout the day. The trick is to find an activity you enjoy doing and to put a little more physical effort into each day. As you tone up your muscles they burn more and more energy, helping you lose weight and look trimmer.
There are lots of people who can help you get on track and stay motivated. Even if you are just starting to put on weight, it is better to get in control of it early on.
If your eating is out of control or you are depressed or distressed, talk to your doctor. If you have a health problem, are taking any medication or สมัคร ufabet กับเรา รับโบนัสทันที plan to lose a large amount of weight also talk to your doctor about losing weight. Your doctor may suggest additional help from a dietitian or a counsellor to help develop healthier eating habits.
Weight loss is achieved by taking in less energy from food and drink than what you are burning. While it is possible to lose weight by simply eating less or smaller portions of your usual meals, the best way to keep weight off is by making healthy food and drink choices that leave you feeling fuller for longer.
That sounds too simple!
Well, yes and no. Knowing what to do can sometimes be easier than putting it into practice. You want to change long-standing habits of eating unhealthy foods or more than your body needs and create healthier habits that you can keep. It is important to be ready to make some changes for yourself as it takes work and isn’t always easy. So if you are not committed to doing things differently you are unlikely to be successful.
It is important to find ways to stay focused and create habits. That enable you to choose healthy options day after day, week after week and work towards a healthier weight. There will always be some days that are better than others so don’t be too hard on yourself if you sometimes have a few unhealthy meals and snacks. The goal is to eat well most of the time.