The American College of
Obstetricians and Gynecologists recommends following these
guidelines to ensure a healthy pregnancy — for you and
your baby.
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Stay consistent.
Exercise regularly (at least three times a week) — not
intermittently. Exercising three days a week is a good
routine. Keep your fitness regimen in the
mild-to-moderate range.
-
Easy does it.
Avoid activities that require jumping motions or sudden
changes in direction because these may strain your
joints and injure you.
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Watch your back.
Don't exercise on your back after the first trimester.
Also, avoid prolonged periods of motionless standing.
Both actions can reduce blood flow to the uterus.
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Don't overexert yourself.
Be aware that you have less oxygen available for
exercise. Stop exercising when you become fatigued, and
don't exercise to the point of exhaustion.
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Keep your balance.
Avoid exercises that could cause a quick loss of balance
or mild trauma to the abdomen.
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Eat a good diet.
Be sure you eat an adequate diet that allows you to gain
25 to 35 pounds over the nine months. Most pregnant
women require an additional 300 calories a day. If you
exercise regularly, you will probably require more.
Include plenty of carbohydrates in your diet, as
pregnant women use up this fuel source more quickly
during exercise than non-pregnant women.
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Drink up!
Drink plenty of water to keep you hydrated and prevent
overheating.
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Get comfortable.
Wear comfortable, cool, and supportive clothing in
layers that can be easily removed. Wear a bra that fits
properly and supports your breasts.
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Keep cool.
Be mindful not to become overheated, especially in the
first trimester. According to the American College of
Obstetricians and Gynecologists, overheating, especially
in the first trimester, may be a contributing factor to
the development of birth defects. Drink plenty of fluids
before and during exercise, wear layers of "breathable"
clothing, don't exercise on hot, humid days, and don't
immerse yourself in a hot tub or sauna.
-
Avoid certain sports.
According to the Mayo Clinic, you'll want to avoid
certain sports altogether while you're pregnant. These
include activities at high altitudes and those that are
associated with a risk of falling or colliding with
another participant, such as horseback riding, climbing
and snow and water skiing. Also, avoid scuba diving
because there's a risk that your oxygen intake could be
compromised, and diving can put pressure on your organs
and baby.
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