The Office-Friendly Workout For Pregnant Women

Importance of exercise for pregnant women

Exercise during pregnancy is highly beneficial for both the mother and child. It helps to keep the body strong and prepares the mom-to-be for labour and delivery. Regular physical activity during pregnancy can reduce the risk of gestational diabetes, excessive weight gain, and certain pregnancy-related complications⁶. It also helps to improve circulation, ease backaches, and boost mood and energy levels⁶. Even expectant mothers who work office jobs can perform something as simple as chair exercises for pregnancy as it can make a big difference. However, it is essential to engage in safe and appropriate exercises, like walking, swimming, or prenatal yoga, and to consult with a healthcare provider before starting any exercise routine.

*However, do be careful especially when the office chair in use has wheels.

What you consume is also important

Exercising alone is not enough for a healthy pregnancy. What you consume is just as important. Here are some foods you can keep in your list for consumption for a healthy pregnancy⁷:

• Include a variety of fruits and vegetables in your meals and snacks for essential vitamins and minerals.
• Opt for whole grains like brown rice, whole wheat bread, and oatmeal for sustained energy.
• Choose lean sources of protein like chicken, fish, tofu, or beans to support your child's growth.
• Incorporate dairy products like milk, yoghurt, and cheese for calcium and bone health.
• Include healthy fats from sources like avocados, nuts, and olive oil for brain development.
• Stay hydrated with water and limit sugary drinks or caffeine.
• Avoid raw or undercooked meats, fish, and eggs to prevent foodborne illnesses.
• Limit processed and high-sugar foods to maintain a balanced diet.
• Plan and pack balanced meals and snacks for work, such as salads with lean proteins, whole-grain sandwiches, yoghurt with fruits, and healthy homemade granola bars.

Frisomum® Gold – Our Formula Milk Alternative During Your Pregnancy

To address the specific needs of mums-to-be, maternal milk is often recommended as it helps balance both your and your child’s nutritional needs safely. We have formulated Frisomum® Gold with both mum and child in mind, and its unique Dual Care+ formula supports you on your pregnancy journey. Some of the vital nutrients that Frisomum® Gold provides you with include:

Vitamin D - Vitamin D is necessary for the absorption and utilisation of calcium and phosphorus¹.

Calcium - Helps in the normal growth and development of bones and teeth².

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system³.

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus⁴.

Iodine - Essential for the formation of thyroid hormones, which supports brain development⁵.

Low glycemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycemic index (GI) could help the mother avoid being overweight during pregnancy.

When you consider pregnancy milk powder, it is also best to consider the origins of the milk, the process of manufacturing, and nutrient content as well as one which helps you control weight gain during pregnancy. Frisomum® Gold preserves the natural nutrients of the milk to give you what you need in your pregnancy journey. Now that you are aware of the importance of maternal milk/susu, check out what Frisomum® Gold has to offer now!

References:

1. Vitamin D. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 
2. Calcium. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/calcium/ 
3. B Vitamins. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
4. https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/#:~:text=Folic%20acid%20before%20and%20during,tube%20defects%2C%20including%20spina%20bifida.
5. https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplements-factsheet.aspx#:~:text=How%20much%20iodine%20do%20pregnant,micrograms%20per%20day%20when%20breastfeeding.
6. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
7. https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips#:~:text=Follow%20a%20healthy%20eating%20routine.&text=Veggies%20%E2%80%94%20like%20broccoli%2C%20sweet%20potatoes,nuts%20and%20seeds%2C%20and%20tofu