Nowadays, once many pregnant women are pregnant, the most common advice from their families is to eat more, pay more attention to rest, and it is best not to do exercise. Actually, this statement is wrong. Proper exercise for pregnant women during pregnancy is very important for the healthy development of the fetus. Today, Bian Xiao will tell you something about exercise during pregnancy, so what are the exercises suitable for pregnancy? What are the benefits of doing exercise during pregnancy?

1, suitable for exercise during pregnancy

(1) Exercise of pregnant women in early pregnancy

① Take a walk. Walking is the best exercise during pregnancy. Subject to conditions, it can be carried out freely once a day. When walking, enjoy the beautiful scenery of nature while breathing fresh air; After walking, you will feel mild and moderate fatigue, which will help you sleep and change your mood to eliminate irritability and depression.

② toe movement. Pregnant women sit in a chair, with their feet flat on the ground, their toes tilted upward as far as possible, then put them down and repeat them many times. Be careful not to leave the ground when your toes are upturned.

③ ankle movement. Pregnant women sit in a chair, with one leg on top of the other, the feet of their calves flat on the ground, the thighs slowly move their ankles several times, and then straighten the instep downward, so that the knee joint, ankle joint and instep are connected in a straight line. Practice the above actions alternately with your legs. Through the activity of ankle joint, it can promote blood circulation and strengthen foot muscles.

(2) Exercise for pregnant women in the second trimester

Walking is still the best exercise for pregnant women during this period.

In addition, you can also do exercises in the second trimester.

① Practice sitting cross-legged. Sit cross-legged on the floor when you get up in the morning, put your hands lightly on your legs, and then push your knees down for a while, that is, let go of your hands. Press release like this and practice 2 ~ 3 kinds repeatedly. This activity can relax the waist joints by stretching muscles.

② Vibration pelvic movement. The purpose is to relax the pelvic and lumbar joints, soften the muscles at the exit of the birth canal and strengthen the muscles of the lower abdomen.

Action: Lie on your back, bend your knees, slowly upward with your back in an anti-bow shape, then lie flat after recovery 10 second, and repeat. Then,

Hands and knees on the ground, head drooping, back arched; Then raise your head and stretch your back so that your head and back are on the same level, and then raise your head and arch your back. Finally, the head hangs down and repeats.

③ Pelvic torsion. Lie on your back, straighten your left leg, bend your right leg and knees upward, and your instep muscles are soft and light.

④ Abdominal breathing exercises. Abdominal breathing should start from the lying position and be carried out in four steps: the first step is to inhale through the mouth and bulge the abdomen at the same time; Step 2, exhale through the mouth and contract the abdomen at the same time; Step 3: Breathe skillfully through your mouth, then inhale and exhale through your nose to do abdomen.

Expansion and contraction; The fourth step is to do abdominal breathing exercises with music that is consistent with the breathing rhythm.

(3) Exercise in the third trimester

The third trimester is the most tiring period of the whole pregnancy, and pregnant women should rest mainly. Physical exercise in this period depends on the situation of pregnant women themselves. Besides walking, you can also exercise in the following ways, each time 15 ~ 20 minutes, at least three times a week.

① Stretching exercise. Squat slowly after standing, not too fast, as far as you can; Sit cross-legged with upper limbs alternating up and down.

② Physical exercise. Stand, stretch horizontally to both sides, with limbs level with shoulders, and the whole upper limb swings back and forth in circles, alternating in size and amplitude; Stand still, support the whole body with one leg, and raise the other leg as high as possible (be careful to support something with your hands to avoid falling), and then repeat it several times.

③ Pelvic movement. Pregnant women lie flat on the bed, bend their knees, raise their hips as high as possible, and then slowly fall down.

④ Abdominal muscle activity. Carry out semi-sit-ups, the method is: pregnant women lie flat, bend their knees, slowly lift their bodies from supine position to semi-sit, and then return to supine position. This exercise is best based on my physical strength.

⑤ Strengthen pelvic floor muscle exercise. Contraction anus, female private parts, and then relax.

2. Benefits of exercise during pregnancy

Proper exercise has many advantages.

It is beneficial for both pregnant women and fetuses to carry out proper exercise and exercise according to their own specific conditions in pregnancy classes. The benefits mainly include the following points:

Enhancement of cardiopulmonary function Proper exercise can enhance cardiopulmonary function, and can prevent and alleviate asthma or palpitation caused by pregnancy. It can eliminate and relieve symptoms such as backache, enhance physical endurance and prepare for the final smooth delivery.

The improvement of heart digestive function can help digestion and excretion, promote metabolism, reduce or improve constipation during pregnancy, and increase appetite at the same time.

Promoting blood circulation and dredging collaterals promotes blood circulation of waist and lower limbs, and relieves oppression symptoms such as backache, leg pain and edema of lower limbs in the middle and late stage.

Eat moderate fat and excessive fat to avoid excessive weight gain during pregnancy; It also reduces the possibility of giving birth to a huge baby. It can also effectively regulate blood pressure and blood sugar, and avoid pregnancy diseases such as pregnancy-induced hypertension and diabetes.

When increasing muscle strength, muscle contraction can increase the strength and elasticity of abdominal muscles, lumbodorsal muscles and pelvic floor muscles, which can not only prevent fetal dislocation or dystocia caused by abdominal wall relaxation, but also shorten the delivery time and reduce the possibility of birth canal laceration and postpartum hemorrhage.

Transforming nutrients Fresh outdoor air every day is very beneficial to pregnant women and fetuses. A certain amount of sunlight can also promote the absorption of calcium and phosphorus, prevent calcium deficiency in pregnant women, and contribute to the normal development of fetal bones.

Improving sleep at night Proper exercise can make pregnant women feel slightly tired, effectively help pregnant women to improve their sleep, and alleviate the adverse symptoms such as insomnia and lack of sleep that may occur during pregnancy.

Relevant medical experts have found that proper exercise is beneficial to pregnant women. After exercise, pregnant women have a lower heart rate and relatively stable blood pressure during delivery, and the delivery is smoother than that of pregnant women who do not participate in exercise. At the same time, medical experts also found that when pregnant women exercise with their fetuses, the fetal heart rate will increase by 10 ~ 15 times per minute, indicating that the adaptive response of fetuses to exercise will be better than that of ordinary newborns. It can be seen that proper exercise is very beneficial to maternal and infant health.

Exercise and intensity suitable for pregnant women

When pregnant women choose sports, they should not only start from their hobbies, but also consider the intensity of activities, especially in the first three months and the second two months of pregnancy. It is forbidden to do violent and heavy sports such as jumping, spinning and sudden spinning, so as not to cause miscarriage and premature birth.

Avoid abdominal squeezing and strenuous abdominal movements, such as running and jumping, throughout pregnancy. Be sure to do warm-up exercise before each fitness, about 5 minutes; It is advisable to restore the heart rate before exercise within 5 ~ 10 minutes after exercise.

You can go for a walk, jog, ride a bike, dance, swim, yoga for pregnant women, maternity exercises, late childbirth exercises, Tai Ji Chuan and so on.

Don't do exercises that hurt your abdomen: sit-ups, jumps, long jumps, sudden turns, etc. Dangerous sports: skiing, diving, horseback riding, etc.

Exercise intensity heartbeat: no more than 130 times per minute; Time: no more than 30 minutes; Somatosensory: There is no uncomfortable feeling in the body.

3. Exercise precautions

1, before and after exercise, you should replenish water in time.

2. If you never do physical exercise before pregnancy, you should start gradually after pregnancy, and the intensity at the beginning can be smaller.

Don't exercise excessively in hot and humid weather. Even in a cool climate, it is not advisable to exercise and sweat.

If you feel unwell during exercise, you should seek medical advice immediately.

5. Some pregnant women will feel dizzy during exercise, and some will have difficulty breathing, so when choosing exercise, they should decide according to their own situation.

6. In case of fatigue, dizziness, palpitation, shortness of breath, back or pelvic pain during exercise, stop exercising immediately.