1, take a walk
The best activity during pregnancy is walking, which can not only improve the nervous system and cardiopulmonary function of expectant mothers, promote metabolism, promote blood circulation of the body, and provide adequate nutrition for the baby; Walking at the end of pregnancy can also help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery. Walking can be arranged twice in the morning and evening for about 30 minutes each time.
Step 2 swim
Swimming for pregnant women can make all muscles participate in activities, promote blood circulation and make the fetus develop better. Moreover, the buoyancy of water can reduce the physical burden of pregnant women, relieve the symptoms of low back pain and promote pelvic blood return. In addition, pregnant women can exercise their vital capacity by swimming, so that expectant mothers can hold their breath for a long time and shorten the later labor process.
Note: breaststroke and backstroke are suitable for pregnant women, and pregnant women less than 4 months or more than 8 months pregnant are not suitable for swimming. Have a history of premature delivery, abortion or other pregnancy diseases, and are not suitable for swimming. It is best for pregnant women to consult a doctor in advance whether it is suitable for swimming.
3. Yoga for pregnant women
Yoga for pregnant women can enhance the cardiopulmonary function of expectant mothers, promote blood circulation and metabolism, and reduce pregnancy fatigue. Yoga for pregnant women focuses on the activities of lower back and spine, which can not only relieve low back pain and pain during pregnancy, but also increase the flexibility of crotch and pelvis, enhance physical strength and contribute to production.
Note: don't do too much yoga. In the first three months of pregnancy, the fetus is unstable and not suitable for practicing yoga, which may easily lead to miscarriage. 1 After pregnancy, pregnant women are inconvenient to move and should not do yoga. Pregnant women with a history of abortion, placenta previa and hypertension should not practice yoga.
4. pregnant women gymnastics
Pregnant women gymnastics can help pregnant women to better control their bodies and reduce the pain during childbirth. Moreover, through gymnastics, they can stretch the muscles and ligaments of the whole body, help relax the muscles during childbirth, reduce the resistance of the birth canal, and make the fetus pass through the birth canal faster.
Gymnastics during pregnancy is divided into three parts: gymnastics in the second trimester, gymnastics in the third trimester and gymnastics after delivery. Expectant mothers can refer to the online pregnant women gymnastics video and exercise according to the stage of their choice. Try to choose gentle movements and do them once a week after 3 months of pregnancy.
Step 5 dance gently
Dancing gently during pregnancy, just like yoga and walking, can bring many benefits to expectant mothers and fetuses, help improve endurance before pregnancy, during childbirth and after childbirth, and shorten the time required for postpartum recovery.
Pregnant women can naturally swing their hands, feet, waist and other parts with melody, so that their muscles can be fully stretched and relaxed to achieve the purpose of exercise; But avoid violent actions such as jumping or spinning.
6. It is best to be accompanied when exercising.
Pregnant women often have pregnancy reactions such as dizziness and vomiting during labor. Moreover, many pregnant women are in poor health and will be threatened by some diseases or potential diseases. Therefore, it is best for pregnant women to be accompanied by their families when exercising. In this way, when a pregnant woman suddenly faints and her condition recurs, she can be treated at the first time. Moreover, if a pregnant woman encounters small things, such as forgetting her keys at home, she can also be assisted by an escort to avoid wasting her physical strength and aggravating her fatigue.