Checklist – before baby arrives

There are many things you can do to prepare for the delivery of a healthy baby. One of the most important things is eating right to gain the extra weight you’ll need to support another life.

Preconception checklist

Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.

Progressive relaxation

The fertilised egg divides into two identical cells – then four, then eight, then 16, and then many billions, and 266 days later – your baby.

Energy

You need extra energy:

It is important to monitor your response to your exercise programme by taking your pulse-rate before, during and after exercise.

Distractions like breathing, visualising or fixing on one point can take your mind off the pain.

Women have XX and men have XY chromosomes. 

Diagnostic ultrasound
The most important scans are performed at 12 weeks and 16 weeks. These early scans often prove the most accurate in determining the date of birth.

First trimester

Your fitness is likely to decrease. Listen to your body and only do what you feel comfortable doing.

Second trimester

Breathing reflects the activity in your body and, of all the body’s involuntary unconscious physical responses, breathing is the easiest to control. 

Confirm a suspected pregnancy immediately to avoid unnecessary risks to your baby.

As your pregnancy advances, the uterus exerts an increased upward pressure on your diaphragm. As you near your due date you may find that you breathe less deeply, although more efficiently.

The Pros

• Offers immediate relief.

• Decreases tension and offers good pain relief.

Ideally, you should assess your health and fitness. You may need to make some changes to your lifestyle

Foetal movement counts (after 28 weeks)

As a mom, whether you have a child yet or not, you look into the lens of the future to envision memorable moment after memorable moment together.

Before exercising, during or before pregnancy, it is advisable to eat high fibre, high carbohydrate snacks, such as an apple, dried fruit, banana or whole wheat muffin, as your metabolic functions