Do you need to exercise after pregnancy? The answer is yes. There are three reasons:
First of all, for most pregnant mothers, childbirth is a protracted war and requires a lot of physical strength. It is said that the average time of normal delivery is 12 hours. If you are completely inactive at ordinary times, your physical strength will definitely not keep up and your postpartum recovery will be slow.
Secondly, there is enough exercise in the third trimester to make delivery faster and smoother.
Xiaolan Shen's own experience is that when she was pregnant, she walked for more than 1 hour almost every day from the 37th week. In the final stage, she climbed the stairs and did squats every day. Although it was the first time to give birth to a baby, it took only six hours from the beginning of labor pains to delivery, and the next day after delivery was as easy as usual, and the recovery from confinement was smooth. However, when I was pregnant with twins, I was lying in bed for almost the whole pregnancy, and I felt particularly weak after delivery. It is obviously difficult to go to the park with my boss for the first time after the month.
Thirdly, due to the hormonal relationship after pregnancy, pregnant mothers become particularly prone to accumulate fat. If they don't exercise, they will be overweight easily. Once pregnancy-induced hypertension occurs, it will directly affect the baby's health.
When do you start exercising?
Generally speaking, if you enter the fifth month, the pregnancy test is normal and there is no bleeding, you can start to consider appropriate exercise.
What exercise is suitable for pregnant mothers?
1, take a walk
Walking is the most convenient exercise, and you can do it at any time. However, walking is boring, so you can set yourself a goal every time. For example, Xiaolan Shen will walk 45 minutes to the hospital for a pregnancy check-up in the last month, or go to a favorite cafe for a cup of tea before walking home. On weekends, I will go to a delicious restaurant with my husband.
The best time for walking is 1-2 hours. In the past week, exercise has almost become the main content of Xiaolan Shen's daily life.
2. Yoga
Yoga pays attention to correct posture and breathing, which has a good relaxing effect.
Correct posture can reduce pelvic deformation, and relaxation with correct breathing is very important for delivery. Because of the pain during childbirth, Ma Bao can't help shouting or shortness of breath, but this will increase the burden on the baby and is not conducive to childbirth. If you can keep calm and take a deep breath, the baby will come out more easily, and the face is completely different from the size of crying.
There are many kinds of yoga, so you must choose the yoga for pregnant women that will not burden the stomach.
Step 3 swim
Xiaolan Shen didn't do it herself, but many Japanese pregnant women around her went swimming. The buoyancy of the water in the swimming pool can reduce the burden of the stomach on the pelvis, which is especially suitable for pregnant women with big stomachs.
Swimming should also choose courses specially prepared for pregnant women. Generally, walking or floating in the water will not burden the body.