is it safe to workout and lose weight while pregnant?
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It's important to watch your calorie intake and to exercise during pregnancy. But overdoing it to an extreme could potentially harm your baby. This is why most doctors don't recommend weight loss during pregnancy, unless you're significantly overweight. Discuss any questions or concerns you have with your doctor.
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Running in pregnancy. If you ran or jogged regularly before your pregnancy, you can carry on for as long as you feel comfortable. Running is great aerobic exercise and can help you to have a fit and healthy pregnancy.
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During pregnancy, it's best to avoid excessive bouncing, jumping, or high-impact activity. Unless you were training at a high level prior to pregnancy, heavy resistance training isn't recommended because of the risk of injury.
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However, there is no evidence to suggest that exercise causes miscarriage. In fact, if your pregnancy is uncomplicated, it is safer to exercise than not. For example, women who stay active during pregnancy have a lower risk of gestational diabetes and high blood pressure.
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Basically, no. “Never do traditional sit-ups or crunches while pregnant,” advises Catherine Cram, M.S., exercise physiologist, owner of Prenatal and Postpartum Fitness Consulting in Verona, Wisconsin, and co-author of Exercising Through Your Pregnancy. “These are not the greatest exercises for the abdominal wall.
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Is it safe for you to do while pregnant? Always speak to your doctor before making any significant changes to your diet and exercise habits. Intermittent fasting is generally not recommended to women during pregnancy.
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Pregnancy Don'ts Steer clear of vigorous activity that could involve a risk of falling or overheating. Don't eat unpasteurized milk and soft cheeses, fish high in mercury, or raw or undercooked foods including fish and eggs. Stay away from heavy lifting and bending. Don't take hot baths or use saunas.
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If you were a fan before you conceived, it's likely you can continue Zumba when pregnant. This mega popular dance-based workout can be high impact, but it also allows for adjustments to accommodate a growing belly and changing body.
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Swimming in a chlorinated pool is safe during pregnancy. In fact, it's a great – and recommended – way to exercise when you're pregnant.
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But in some high-risk pregnancies, exercise is considered unsafe and your health-care provider will ask you to take it easy. Your ob-gyn may recommend skipping the Zumba routines in pregnancy in favor of some low-key strolls instead. Do check in with your Zumba instructor too.
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Beyond providing nourishment and helping to protect your baby from getting sick, breast-feeding can also help you lose weight gained during pregnancy. When you breast-feed, you use fat cells stored in your body during pregnancy — along with calories from your diet — to fuel your milk production and feed your baby.
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Losing a few pounds is usually OK at the beginning of pregnancy. However, overall, "losing weight during pregnancy has been associated with increased risk of decreased birth weight and preterm delivery," says Han.
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If you are overweight, the best way to protect your health and your baby's wellbeing is to lose weight before you become pregnant. By reaching a healthy weight, you increase your chances of conceiving naturally and reduce the chance of problems associated with being overweight in pregnancy.
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If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. Walking is considered safe to initiate when pregnant.
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If you had an uncomplicated pregnancy and vaginal delivery, it's generally safe to begin exercising a few days after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.
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Fortunately, growing research suggests that losing some weight during pregnancy might be possible — and even beneficial — for some women who are extremely overweight or obese (have a BMI over 30). Losing weight, on the other hand, isn't appropriate for pregnant women who were at a healthy weight before pregnancy.
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Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it. The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor).