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Fit and Pregnant
How to Have a Healthy Pregnancy
By Melissa Granberry
, says yoga keeps the pregnant body aligned, strengthened and primed with oxygen.
Avoid
When exercising during the first trimester, Elkind recommends moderation. "Have a daily 'check-in' of how you feel," she says. She suggests avoiding exercise with jumping or jarring movements in this trimester. In addition, avoid contact sports, scuba diving and activities with an increased risk of falling, such as gymnastics and downhill skiing.
Watch out for dehydration and overheating during this critical stage of pregnancy. Andrews recommends at least 64 ounces of water a day to stay hydrated and to keep your body functioning properly.
Stop exercising and contact your doctor if you experience any of the following:
- Vaginal bleeding
- Shortness of breath prior to exertion
- Dizziness
- Headache
- Chest pain
- Muscle weakness
- Calf pain or swelling
Second Trimester
Eating
The second trimester is your time to shine! Most women regain their energy and appetites during these three months. Maximize your fitness level by making healthy food choices. "Great sources of nutrition include fresh or dried fruit, whole grain crackers or trail mix made with dry cereal, nuts and raisins," says Andrews. Eat a variety of fresh fruit and vegetables, and enjoy rich or spicy foods now, before third trimester heartburn kicks in.
Exercise
Lack of balance may become a problem during this stage of pregnancy. Consider using elliptical trainers, treadmills or stair steppers, as you can hold on to the grip bars while moving.
Why not join a gym tailored for your pregnancy needs? Many hospitals now provide exercise facilities with workout programs designed specifically for pregnant women and new moms.
"Our program offers supervised stretching and aerobic training, as well as socialization for prenatal and postpartum women," says Erica Lax, an exercise physiologist and creator of MOMentum at Medical City Hospital in Dallas, Texas. In addition to exercise, MOMentum participants receive educational material and the option to speak with a registered dietitian. Ask your health care provider for a referral in your area.
Avoid
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