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For the fetus, studies have shown decreased body fat,
对胎儿而言，研究表明锻炼能够减少脂肪
improved stress tolerance,
提高抗压能力
and advanced neural behavioral maturation.
促进神经行为成熟
Walking is a good exercise for everyone.
散步对所有人而言都是不错的锻炼方式
Brisk walking gives a total body workout
快速走路能够锻炼全身
and is easy on the joints and muscles.
而且能够锻炼关节和肌肉
If you were not active before getting pregnant,
如果怀孕前锻炼很少
walking is a great way to start an exercise program.
那么散步则是开始锻炼的一种不错的方式
Also, swimming is a very good exercise
游泳也是一种不错的锻炼方式
because it works so many muscles
因为可以锻炼很多肌肉
and the water supports your weight
和支撑体重的体液
to avoid injury and muscle strain.
可以避免肌肉拉伤
It also helps you stay cool
还可以帮助保持冷静
and helps prevent your legs from swelling.
避免腿部肿胀
Cycling provides a good aerobic workout;
骑自行车是一种很好的有氧运动
however, the change in weight
但是，体重变重
can affect your balance
会影响平衡力
and make you more prone to falls.
让人更易摔倒
You may want to stick with
也许会有人想要在孕期坚持
stationary or recumbent biking later in pregnancy.
固定或斜倚骑自行车
Aerobics is a good way
有氧运动是一种很好的方式
to keep your heart and lungs strong.
能够保持心肺强壮
There are even aerobic classes
甚至还有一些有氧健身课
designed just for pregnant women.
这是专为孕妇设计的
Low-impact and water aerobics
幅度较小的水中有氧运动
also are a good exercise.
也是很好的锻炼方式
For women who exercised before pregnancy,
对怀孕期前经常锻炼身体的女性而言
running is a great exercise.
跑步是很好的锻炼方式
If you were a runner before you became pregnant,
如果在怀孕前你经常跑步
you may be able to continue running during pregnancy
那么你可以在怀孕期间继续坚持跑步
although you may have to modify your routine.
尽管可能需要修改一下自己的日程
Make sure that you talk to your doctor
一定要和医生沟通
about whether running during pregnancy
确保怀孕期间跑步
is safe for you.
是否是安全的
Strength training is also beneficial
体能训练也是很有益的
because it helps keep muscles strong
因为它可以强健肌肉
and prevents some of the aches and pains common in pregnancy.
避免孕期常见的疼痛
Again, caution is advised with strength training.
另外，建议大家在进行体能训练时一定要小心
After the first trimester of pregnancy,
早期妊娠阶段之后
women should not do exercises
孕妇不应再进行
that require them to lie flat on their backs.
需要平躺的锻炼
This could include bench press or abdominal exercises.
这包括台式压床或腹部训练等
While regular exercise is highly recommended
孕期的常规训练还是大力推荐的
during pregnancy, some activities should be avoided.
但一些活动还是应当避免
Downhill snow skiing and racket sports
下坡滑雪，和球拍类运动
can change your center of gravity
会改变重心
and can cause balance problems.
引发平衡问题
Exercising at altitudes higher than 6,000 feet
在海拔6000英尺以上的地方进行锻炼
can increase your risk of altitude sickness
会引发高原反应
making it harder for you to breathe
呼吸困难
and may cut down on your baby's supply of oxygen.
或许还会中断对婴儿的供氧
Contact sports such as ice hockey, soccer,
身体接触项目，如冰球，足球
and basketball could result in harm
和篮球会伤及
to both you and your baby.
母亲和胎儿
Lastly, SCUBA diving should be avoided
最后，应避免在孕期进行水肺潜水
during pregnancy due to the large amount
因为有大量的
of pressures from the water.
压力来自水中
This could put your baby at risk
这会使胎儿处于危险的境地
for decompression sickness.
易发生减压病
Standing for long periods of time
站立时间
should also be avoided as much as possible.
不能过长
Activities such as gymnastics, water skiing,
如体操，滑水
and horseback riding where there is an increased risk
和骑马等运动也要避免，因为会增加
of falling should be avoided during pregnancy.
摔落的危险
With any type of exercise you'd like to try,
不管想尝试哪种锻炼方式
be sure to discuss it with your doctor ahead of time.
都要确保和医生提前沟通
If you are an athlete, let your doctor know,
如果你是个运动员，那就告知医生
so you can get any special care you may need.
这样你就可以受到需要的任何特殊照顾
In conclusion, proper weight gain during pregnancy
总之，孕期适量的增加体重
is essential in maintaining the health and wellbeing
是必须的，可以保持母体
of both the mother and fetus.
和胎儿的身体健康
Modest, consistent weight gain is the goal.
适量地持续地增加体重是主要目标
Nutrients such as iron, Vitamin D,
例如铁元素，维生素D
omega-3 fatty acids, and Folic Acid
欧美加3脂肪酸，叶酸之类的营养素
are important to supplement during pregnancy.
应当在孕期着重摄入
Increased calorie intake of 340 and 452 kcals
推荐把热量的摄入量
are recommended during the second and third trimesters.
在中晚期妊娠阶段增加至340到452千焦
Exercise during pregnancy is beneficial
孕期锻炼非常有益
not only for the mother, but also for the fetus.
对母体和胎儿都是如此
The nutrition and exercise recommendations
今天提到的营养和锻炼建议
discussed in this presentation are important
对孕妇都是非常重要的
for pregnant women but can be maintained
但是也可以在生产后坚持下去
after pregnancy for a healthy lifestyle.
以保持健康的生活方式
