No Excuses Exercise Tips | Fit Pregnancy

No Excuses Exercise Tips

Here's how to stay active even when you're uncomfortable and as big as a duplex.


Obstacle Heartburn

Solutions Pay attention to when you get heartburn and how long it lasts, and schedule your workouts around it. This pattern may change as your growing baby begins to crowd your abdominal cavity, pushing stomach acids back up into your esophagus. To keep that burning sensation and sour taste in check, eat small meals, drink plenty of fluids, and steer clear of spicy, greasy and fatty foods. Also, avoid lying on your back as much as possible. Ask your doctor if you can take chewable antacids or other medications before you work out. Experts also recommend consuming papaya or papaya extract and drinking milk with honey stirred in, a remedy that Weiss says "can bring a forest blaze down to a mild campfire."

Obstacle Achy wrists

Solutions To combat sore wrists—caused when fluid retention compresses the nerves in your forearms—Mallett recommends doing wrist circles and using your opposite hand to guide each wrist through 15 seconds of gentle flexion and extension. Limit upper-body exercise, especially moves that require bending your wrists. Don't grasp the rails of the treadmill or elliptical machine, or if you must, place a towel underneath your palms for cushioning. (If wrists are numb, call your doctor.)

Symptoms You Shouldn't Ignore

It's fine to push through a little nausea; it's not fine to exercise when you're experiencing pain, dizziness or any of the symptoms listed below, which may indicate preterm labor or preeclampsia (a dangerous condition involving high blood pressure and excess protein in the urine). "Stop exercising and call your doctor if you have any of these symptoms, which may signal a serious problem," says Andrew Helfgott, M.D., professor and section chief for maternal-fetal medicine in the department of obstetrics and gynecology at the Medical College of Georgia in Augusta.

• Vaginal bleeding

• Leaking of fluid from the vagina

• Significant abdominal cramping or back pain

• Spots in your field of vision

• Severe headache

• A hard "stitch" on your right side, underneath your ribs

• Major swelling in your hands
and feet


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