Fitness in the first three months of pregnancy can not only relax and decompress, but also strengthen the body and have an ideal body. More and more people join the ranks of fitness exercises, and many fitness enthusiasts insist on fitness rain or shine, so is it ok to exercise in the first three months of pregnancy?

Exercise in the first three months of pregnancy 1 Can I exercise in the first three months of pregnancy?

In the first three months of pregnancy, because the embryo is in the development stage, especially the connection between the placenta and the maternal uterine wall is not tight, it is likely that the uterus will be shaken due to improper movements, so that the placenta will fall off and cause abortion. Expectant mothers should try to choose slower movements, such as jumping, twisting or fast spinning.

Many experts advise pregnant women to take a walk. A walk of 15-20 minutes every day is good for both mother and baby. It's best to walk in the fresh air, and don't walk too long or too fast. You can slow down at first, take a walk after the air cushion bed and dinner every morning, and add some climbing exercises appropriately. The time and distance of walking should be adjusted according to your own feelings, so don't feel tired. Don't walk in a hurry, walk slowly to avoid too much vibration or fatigue. Take a walk in the first trimester, walk slowly for the first 5 minutes and do some warm-up exercises. Walk slowly and relax in the last 5 minutes.

However, you can't do strenuous sports such as playing basketball and badminton. It is dangerous to run around playing basketball. Some people are prone to miscarriage when running. Generally, you can only walk around within the scope of your body and do some minor housework, but you can't do heavy work.

Can you exercise in the first three months of pregnancy?

Archery is a sport, and it is not recommended to do it in the early stage of pregnancy, so as to avoid excessive exercise and abortion. In the second trimester, the baby is stable and can shoot arrows properly.

Pregnant women can use the treadmill. Of course, at this stage, we must control the intensity of training, avoid high-intensity exercise and jogging, and ensure that blood sugar is at a good normal level. Moreover, pregnant women should not exercise on the treadmill in the first three months of pregnancy, because the first three months are the unstable period of pregnancy, and problems will occur if they are not careful. Running exercise for pregnant women after three months is good for fetal development, but it will stop in the next few months.

Playing badminton is a series of sports including supporting the wall, running and jumping, which belongs to strenuous exercise. The fetus is still unstable in the first trimester, and strenuous exercise can easily lead to abortion.

Fitness in the first three months of pregnancy 2 Can you exercise in the first three months of pregnancy?

1, stretch and relax, and practice yoga with the doctor's permission. Buy a yoga DVD for pregnant women, or sign up for a yoga class during pregnancy, so that you can relax yourself and balance your body better. A professional yoga instructor knows what posture is safe for pregnant women and will constantly adjust your movements as the delivery approaches. But even if you practice yoga, you must get the doctor's consent in advance.

2. Eat more and choose a healthy diet. For the sake of the baby in the belly, expectant mothers may need to consume about 200 calories a day in the last three months. These extra calories should be completely obtained from grains, fruits, vegetables, meat, beans and dairy products. Breakfast must be free, and you can pad your stomach with healthy snacks between meals. Reject raw or undercooked eggs and meat, fish rich in mercury, and unsterilized dairy products. Cold-cut meat should not enter your plate unless it is thoroughly heated.

3. Vitamins should be supplemented before delivery. When you are pregnant, you need extra folic acid, calcium and iron. The best way is naturally to take it from food, but you should still take prenatal vitamins or nutritional supplements according to your doctor's advice, which are rich in nutrients needed for your baby's growth and development. Some pregnant women may be particularly deficient in iron or vitamin B 12 and need special supplements.

4. Replenish water at any time. Keeping your body moist can make you energetic, resist bladder infection and avoid constipation. The Institute of Medicine recommends drinking at least 12 glass of water (about 3 liters, 20% of which comes from food) every day. Never wait until you are thirsty to remember to drink water. Take water, juice and decaffeinated drinks with you. If the urine is light yellow, it means that you have replenished water.

5. Pay attention to sleep. Do you think you can fall asleep at any time in the first three months? For the next three months, frequent urination, heartburn, discomfort and anxiety kept you awake? Try the following tips: sleep on your left side, put a pillow behind you and a pillow inside, try to exercise during the day and avoid strenuous exercise at night; Drink less water before going to bed.

What are the benefits of yoga during pregnancy?

1, correct breathing skills and relaxation methods. By practicing yoga, you can know the correct breathing skills and relaxation methods, so as to keep the heart, lungs and muscles in good condition and lay a good foundation for natural delivery and postpartum physical recovery.

2. Help you improve blood circulation and relieve physical discomfort. Yoga practice can improve blood circulation, enhance muscle strength and flexibility, strengthen hip, spine and abdominal muscles to support the weight of the baby in uterus, relieve backache, strengthen joints and muscles, and prevent bone loss and muscle fatigue.

3. Control the strength of abdominal muscles and shorten the labor process. Unconsciously, you relax or control the abdominal muscles, expand the pelvis and contract the uterus. Do you know that?/You know what? Do you know that?/You know what? This is of great help to alleviate or reduce the pain and discomfort in the production process, so that you can enjoy the happiness of shortening the labor process.

Fitness in the first three months of pregnancy 3 pregnant women are not so fragile, about fitness during pregnancy

I haven't been exposed to fitness.

Some treasure moms usually don't like sports and are afraid of sweating, so they are not familiar with fitness. They may be attracted by some fitness advertisements about pregnant women during pregnancy, but for Bao Ma who has never been exposed to fitness, their bones and muscles have not been exercised. If they exercise at this time, their waist and lower basin are easily injured. At the same time, due to the lack of exercise at ordinary times, the waist lacks strong muscle group protection, which is more likely to affect the fetus. In this case, it is not recommended to go to the gym.

If you are a VIP in the gym at ordinary times, you can keep exercising before pregnancy and continue exercising after three months of pregnancy, and there are many benefits. On the one hand, it can keep the tension of waist muscles, and the muscles of arms and legs can also be strengthened. Many treasure mothers have obvious soreness in their thighs and calves on the second day after delivery, which is caused by excessive muscle pressure. Therefore, this kind of fitness is beneficial to the later delivery.

Even so, the fitness during pregnancy must be carried out under the guidance of an experienced fitness coach. What pregnant women can and can't do must be arranged by the coach, and the length of fitness must be strictly controlled. Generally speaking, the fitness coach will make a fitness plan specifically for pregnant women, with detailed fitness items, essentials of movements, exercise parts, training duration, danger notification and so on. These are relatively safe as long as they are carried out according to the plan.

Within three months of pregnancy

We all know that it is easy to move "fetal gas" in the first three months of pregnancy, because it takes some time from the implantation of fertilized eggs to a stable state, during which we can't participate in fitness activities. Quiet should be given priority to, supplemented by exercise. These exercises include walking to and from work and walking after meals. Or we can walk faster, sweat a little, and promote cardiopulmonary blood circulation.

At the same time, in the first three months, pregnant women should pay more attention to the adjustment of mentality, and their families should also give more care and cooperation, so as not to cause emotional unhappiness to Ma Bao, because violent emotional fluctuations will affect the development of the fetus and increase unstable factors. Besides, Ma Bao should pay attention to rest. At this time, due to the rapid growth of the fetus, Ma Bao's body is easily tired, and may be accompanied by pregnancy and vomiting, so learn to fully relax.

In addition to the modern popular fitness methods, there are actually many ways for pregnant women to exercise, such as the most common yoga, the treasure mother who often practices yoga, the ligaments are fully stretched, and the delivery will be faster and smoother, which is conducive to postpartum physical recovery. Now many hospitals have yoga balls in delivery rooms, which is actually a reference to the essentials of yoga.

In addition, there is a kind of "heart yoga" in yoga, which is not a new concept, but a form of meditation. It existed more than two thousand years ago. Needless to say, the benefits of meditation can make pregnant women's inner world settle down quickly, get rid of those messy distractions, and let them achieve the goal of purity. In other words, the negative energy of psychology is less, and the positive energy will naturally rise, so that pregnant women can maintain a good attitude for a long time, which is of great help to the healthy growth of the fetus.