go for a walk
Walking is one of the most common forms of exercise for pregnant women, which is also very suitable for pregnant women and the best exercise to enhance cardiopulmonary function. Walking can help digestion, promote blood circulation and enhance endurance. In the third trimester, walking can also help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery. Walking time and distance should be adjusted according to personal circumstances. Don't walk too fast to avoid too much vibration or fatigue, and do it in a safe place. Choose a pair of comfortable sports shoes that fit your feet to prevent slipping.
Swimming, water sports, etc.
Foreign research shows that swimming can greatly promote the blood circulation of pregnant women, which is not only conducive to transporting nutrients for fetal development, but also helps to eliminate the waste discharged by the fetus. Because the blood flow of pregnant women increases when swimming, the blood flow of uterus will not decrease when exercising. Swimming during pregnancy can enhance the cardiopulmonary function, and the buoyancy of pool water can reduce the pressure of uterus on abdominal wall and eliminate pelvic blood stasis. Gentle "massage" of water waves and body shape changes during swimming is helpful to correct fetal position and promote natural delivery. After comparative experiments, some researchers found that pregnant women who do aerobic exercise in water three times a week use 38% less painkillers than pregnant women who don't do aerobic exercise.
Swimming requirements: from the 20th week of pregnancy to the third trimester, the swimming time should be 1h, preferably 10- 12 am. 2-3 times a week, the water temperature is 29-3 1 degree, the water quality of the swimming pool is clean, and the movements should be smooth and gentle when swimming, avoiding backstroke and using more soothing breaststroke. Avoid diving when entering the water to prevent the pool from being crowded and the abdomen being hit. A swim is divided into several cycles, each cycle is about 15 minutes, and it will continue after a break of 10 minutes. The total swimming distance shall not exceed 400m, and the pulse during exercise shall not exceed 140 beats/min. It is advisable for pregnant women not to feel tired.
Note: during the 9~ 10 months of pregnancy, breaststroke is easy to loosen the hip bone, so be careful. People who are less than 4 months pregnant or have a history of miscarriage, premature delivery, stillbirth, vaginal bleeding or abdominal pain, or pregnant women with heart disease, pregnancy poisoning, hypertension, epilepsy and otolaryngology diseases are prohibited from swimming.
run quickly
Running is a very popular sport abroad. Most pregnant women who are used to running can stick to the third trimester, and it is best to shorten the running time to less than 45 minutes. At the same time, pregnant women should avoid fast running or competitive running, and jogging is appropriate.
dance
Dancing can promote blood circulation in the body. Pregnant women can dance to their favorite music in a spacious place at home, and they can also take dance classes, but they should avoid strenuous exercise such as jumping, spinning and twisting their waists.
yoga
Yoga can maintain the muscle tension of pregnant women, make the body more flexible, help pregnant women relax, and be beneficial to mental health during pregnancy.
Stretching exercise
Stretching exercise can keep the body flexible and relaxed, prevent muscle strain, be suitable for post-exercise exercise and enhance cardiopulmonary function. The combination of the two can give your body a comprehensive exercise.
Weightlifting training
Reasonable weight-bearing training is a good way to increase muscle strength. However, this training method is best obtained with the consent of doctors and under the guidance of professional coaches.
Pregnant women gymnastics
Pregnant women gymnastics is a combination of dance, yoga, stretching and weight training. It not only fully exercises the muscles and flexibility of the body, but also relaxes the body and mind.
Related precautions
Pregnancy is not suitable for fast-running, fast-jumping, fast-moving and large-scale sports, such as tennis, badminton, table tennis, and all competitive sports that have physical contact with each other, such as basketball and taekwondo.
Low-intensity exercise is suitable for early pregnancy. Such as walking and yoga for pregnant women. Move gently and slowly.
Moderate intensity exercise is suitable for the second trimester. Such as swimming, aerobics for pregnant women, slow dance, yoga for pregnant women, etc. During this period, the focus of training is to enhance the cardiopulmonary function, increase the flexibility of the body, and at the same time strengthen muscle training such as legs and arms to make good physical strength and muscle reserves for childbirth.
Because the third trimester is close to the delivery period, the exercise should be slow at this time, and the exercise should be mainly stretching, strengthening the pelvic floor muscle training and training the breathing skills during delivery.
What are the benefits of pregnant women's exercise?
After pregnancy, the burden on the heart, lungs, kidneys and other internal organs of pregnant women increases, and it is easy to get tired and sleepy at ordinary times, and activities are becoming more and more inconvenient. So many pregnant women often sit or lie down, and husbands and parents try their best to do all the housework. As a result, the health of pregnant women is getting worse and worse, and various possible discomforts and risks appear.
1. Enhance cardiopulmonary function, prevent and relieve asthma or palpitation caused by pregnancy, eliminate and relieve symptoms such as backache, enhance physical endurance, and prepare for the final smooth delivery.
2, help digestion and excretion, promote metabolism, reduce or improve constipation during pregnancy, and increase appetite.
3. Muscle contraction during exercise can increase the strength and elasticity of abdominal muscles, lumbosacral 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.
4. Promote blood circulation of waist and lower limbs, and relieve oppression symptoms such as backache, leg pain and edema of lower limbs in the middle and late stage.
5. Exercise can make pregnant women feel slightly tired, which can 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.
6. Eat too much fat properly to avoid excessive weight gain during pregnancy and reduce the possibility of giving birth to a huge baby.
7. It can effectively regulate blood pressure and blood sugar, and avoid pregnancy diseases such as pregnancy-induced hypertension and diabetes.