With the ever-cautious first trimester well behind you, you have now progressed into the relatively easier part of your pregnancy. With every passing day, you will ease into a healthier state of mind, and all the nausea, vomiting, morning sickness, headache, giddiness and dizziness will progressively dissipate. Your heightened sense of smell and your hyper-activated taste buds will calm down a notch, and you will soon begin to enjoy your food! Also, your doctor will permit you to engage in light to moderate exercises and physical fitness regimes.
It is in the second trimester that you will enjoy pregnancy, and experience the presence of your little one in the womb right from light flutters through to fetal movements!
To enjoy these moments to the fullest, we have put together some dos and don’ts related with food and workout regimes for the second trimester. Read them below:
Second trimester pregnancy workout routines:
While you may want to give up on your exercise routine altogether after a rather troubled first trimester, we’d like you to take our advice – don’t!
A healthy and regular workout routine will help you tone your body, avoid gaining excess weight,reduce pregnancy back pain, and stay active and fit during your pregnancy! Brief 15-20 minute workouts are excellent to start out with, and may well stretch up to 45 minutes right until the ninth month.
Believe us, you will also reap the benefits of healthy pregnancy workout schedule, after childbirth!
Second trimester exercise that are considered safe:
While you can do light warm-ups, strength gaining as well as cardio exercises, we recommend some simple exercises that are considered safe during the second trimester.
Walking: Walking is the most common and one of the best exercises for pregnant women. It is safe, easy to control, has a low impact on joints and muscles, and improves cardiovascular function. Walking is in fact, a full body workout.
Forward lunges:Place your hands on your hips while standing upright. Place your left foot forward and bend the right knee toward the floor. Repeat this exercise with your left foot forward.
Squats:With feet shoulder-width apart and arms stretched out at shoulder level, squat down, keeping your feet firmly on the floor. Breathe out as you lower and in as you lift.
Shoulder press: Stand or sit on a chair. Hold a weight in each hand and slightly bend your arms at the elbows, above your shoulders. Slowly lift your arms upwards until they are straight while breathing out.
Remember to maintain caution while exercising and know when to stop!
Second trimester exercises that one should avoid:
It may be obvious, but it’s best to spell it out sometimes.
Heavy weight training lifts that cause stress to the cardiovascular and musculoskeletal system are a strict no-no during pregnancy. And so is holding your breath for longer periods during yoga and meditation exercises.
Avoid exercises that involve lying on the stomach and standing for long periods of time. Also avoid exercises that involve a clear shift in the center of your gravity.
Running is considered safe for women who would run as a part of their exercise regime even before they conceived. Taking up running during pregnancy is not advised.
Engaging in sports such as ice hockey, soccer, tennis, squash and basketball can lead to abdominal trauma, excessive joint stress and falls, thereby harming the growing fetus. The list of sports that you must refrain from engaging in also includes water skiing, horseback riding and gymnastics.
Second trimester pregnancy foods:
With your stomach beginning to agree with your food choices, and cravings beginning to set in, you can try different types of foods during your second trimester.
A healthy diet during this period should consist of carbohydrates, fats, proteins, vitamins, minerals and plenty of water.
It is during the second trimester that the growing fetus requires calcium, magnesium and vitamin D to grow strong bones and teeth. So, ensure your food intake to provide you with these nutrients. Also, consume foods such as carrot, cabbage, broccoli, avocado, Greek yogurt and so on that are a great source of omega-3 fatty acid to aid the brain development of your little one.
Eating nutritious, home-cooked food is the best option during your pregnancy. However, if your work schedule does not permit you to cook every day, try stocking up healthy frozen meals, and eat proper portions of these meals.
Foods to avoid during second trimester:
While you may not like to go through your day without the requisite number of coffee and tea cups, it is wise to restrict that number to two cups, daily. Also, it is no-brainer to avoid alcoholic beverages during pregnancy.
You may also want to evaluate your consumption of sea foods like fish and shell fish. The reason for this is simple, seafood contains high levels of mercury, and ingesting these high levels of mercury could harm your baby. Also, try and keep away from unpasteurized milk and milk products.
Eating healthy and staying active are the best deals you can offer yourself during the most amazing time of your life – your pregnancy! Take care and have a healthy, fit and enjoyable second trimester!