Q: I am having my first baby, how can I stay in shape and keep healthy during my pregnancy?
—Annika Turner, Seal Beach
A: Being pregnant in today’s society is wonderful but can also be a bit stressful. With all the information available on Internet, TV and bookstores it is sometimes difficult to know what to do right while being pregnant.
As soon as you know you are pregnant, you should think about how you exercise, eat and live. Doctors recommend that you exercise moderately (heart rate under 120) and most sources say that as soon as you are pregnant you should power walk, swim and rest.
So what should you think about when you are finding out that you are pregnant?
First of all, always consult your doctor.
Next, if you’re already eating healthy, continue on that path. If you know that you are not eating the best you can, this is the time for you to start.
If this is difficult, try to replace one meal, such as breakfast, with a healthier option, stay like that for a couple of weeks and then replace another meal (dinner, lunch or snack) with a healthier option.
In just a month or two you will feel better and realize that you are eating all your daily meals as healthy as you can.
By healthy we mean fresh produce, lean meat and whole grain products. Local organic products are always your best choice.
Second, exercising is the key to a healthy pregnancy.
Whatever you were doing before the pregnancy you can continue doing for the first trimester.
Assuming you have a normal pregnancy and you have always worked out, continue and do exercises that you like.
Remember, even though you can work out normally the first trimester don’t workout with the absolute highest intensity, this is not the time to train for a triathlon or be a gym competitor (run the fastest or push the hardest). Save that energy for after your baby is born.
Also, don’t get obsessed with the scale. You can shift one or two pounds a day, so if you are obsessed with the scale already, throw it out.
Most importantly, keep moving. Walking, biking, swimming and weight training are all great forms of exercise.
The more consistent you are during your pregnancy with exercise the easier it will be for you to return to your pre-pregnancy body composition.
Plus, you will have better energy during your pregnancy while allowing your body to operate at a higher level, which will benefit your baby.
Typically, I suggest a three-day program that incorporates all five components of fitness (strength, cardio, flexibility, endurance, and body composition).
This fitness program should be something that you can do easily during the first and second trimester. By using a three-day workout plan, you can bring variety to each day that you workout with plenty of rest between days so that you will look and feel great during pregnancy.
Focus on abs/core, legs and upper body strength. These three parts will be combined with cardio.
If you choose to do this workout plan every week, you will not only keep track on how your body feels and transforms as pregnant, but you also create a toned and shaped body that will make you a strong, happy and healthy mom.
Remember being pregnant is already a stress on your body so everything in moderation: consistent moderate exercise, healthy moderately sized meals and rest. For advice about how to start your own three-day workout plan feel free to email me for more information. Have fun. Get Fit!
Bryce Turner is co-owner of Beach Fitness at 148 Main E&F. He has a bachelor of science degree in physical therapy/exercise science and welcomes your questions on fitness.
Do you have a question for Bryce?
He can be reached for questions at (562) 493-8426 or send e-mail to bryce@beachfitness.com.
