What exercise is suitable for pregnant women? What exercise is suitable for pregnant women? Protect our joints so that they are not easy to get hurt during exercise. Exercise can improve the body's resistance, and moderate exercise can be full of enthusiasm for life. It is said that life lies in exercise. Let me show you what kind of exercise is suitable for pregnant women. What exercise is suitable for pregnant women 1 what exercise is suitable for pregnant women 1? What exercise is suitable for pregnant women? 1. 1. Low-intensity aerobic exercise can make pregnant mothers exercise well, offer gymnastics classes and exchange experiences with other expectant mothers. Moreover, each gymnastics course has special guidance, which is safer for mothers and fetuses. 1.2. Dancing can promote blood circulation. Pregnant mothers can put some light music and dance in the right place, but the movements should not be too violent, so we must grasp the strength. 1.3, Yoga Yoga makes the body more flexible and has little pressure on joints. You must grasp the strength of practicing yoga, not too intense. Otherwise, it will be bad for the fetus and you. 1.4, stretching exercise can make the body flexible and prevent muscle strain. 1.5. For pregnant mothers, walking can enhance cardiovascular function and make you healthier. However, to prepare a pair of worn flat shoes, you can go for a walk in the park. During pregnancy, it is safer to exercise while walking. Expectant mothers can try. 2, a few things to pay attention to when exercising: 2. 1, the expectant mother's heart rate should not be too fast when exercising, try not to exceed the maximum heart rate. Maximum heart rate =(220- age) ×60%. If expectant mothers feel dizzy, nauseous or tired during exercise, they should stop exercising immediately; In case of abdominal pain or vaginal bleeding, you should go to the hospital for examination in time. 2.2, the dress should be loose and comfortable, and the shoes should be light and fit; Replenish water in time during exercise to prevent collapse; Keep warm to avoid catching a cold; It is best to exercise in a place with fresh air and shady trees, which is good for the physical and mental health of the mother and fetus. 2.3, diabetic expectant mothers can appropriately increase exercise to control blood sugar; Pregnant women with hypertension should limit the amount of exercise; Expectant mothers with a history of habitual abortion should stay in bed in the first trimester; Expectant mothers with multiple pregnancies had better choose moderate exercise such as walking. But everyone's situation is different, so it's best to consult an obstetrician and arrange appropriate exercise. 3. Contraindications to exercise for pregnant women: 3. 1. Don't do activities in an environment that is too hot or too cold. Too high or too low body temperature of pregnant women will endanger fetal development; 3.2. Avoid excessive jumping, bouncing or large-scale movements, so as not to fall and hurt the fetus; 3.3. Avoid supine training for more than four months of pregnancy, because the weight of the fetus will affect blood circulation. How do pregnant women walk correctly 1? For the soothing walking method, first put some relaxing music, and then walk according to the rhythm. The pace should not be too fast, so long as you feel relaxed and comfortable. At the same time, your arms should swing naturally at your sides, and the amplitude should not be too large, with deep breathing (breathe enough air into your lungs through your nostrils and exhale through your mouth). 2, alternating walking method The so-called alternation is the combination of speed and speed. Start with walking slowly and warm up slowly, which takes about 10 minutes. Step 2: Speed up the pace slightly, 1-2 minutes. The third step is to take a brisk walk like a trot for 2 minutes. This cycle is 4-5 times, from the second time, the slow walk is reduced to 5 minutes, and finally the slow walk is 5 minutes to relax the body. This can exercise leg muscle strength and help to give birth naturally. 3. Comprehensive walking is to increase body movements on the basis of the second walking method to achieve the purpose of moving the whole body. For example, after each cycle, your legs are slightly forked to hip width, your arms are raised to shoulder width, your palms are stretched forward, and then you squat 3-5 times at a uniform speed; Pinch your waist with one hand, stretch your arm forward with the other hand, turn your upper body to the waist of your arm and squat at the same time. This process is 3-5 times. Change direction when finished, as above. The benefits of sports for mothers 1. Physical exercise can enhance people's heart function. Women will have a series of physiological changes after pregnancy, which will increase the burden on the heart. If the pregnant woman's heart function is strong, it can ensure that the fetus has sufficient oxygen supply, which is beneficial to the development of the fetus and relieve the symptoms such as low back pain, foot pain, edema of lower limbs, shortness of breath and dyspnea during pregnancy. 2. Physical exercise can enhance muscle strength. During physical exercise, it can improve the muscle blood circulation of the whole body, increase the nutrition of muscle tissue, and make muscles reserve more strength. Strengthening abdominal muscles can prevent fetal malposition and dystocia caused by abdominal wall relaxation. Strong abdominal muscles, back muscles and pelvic muscles are also beneficial to natural delivery. 3. Physical exercise can enhance the strength of bone energy and make the strength of bone more solid. Solid bones can prevent pregnant women from having symptoms such as loose teeth and osteomalacia. 4. Physical exercise can strengthen the function of nervous system and make all organs and systems of human body work more effectively. This can help the maternal system go through a series of adaptive changes during pregnancy. What exercise is suitable for pregnant women? 2. Pregnant women are suitable for aerobic exercise such as fitness program 1, brisk walking, jogging, cycling, swimming, etc.: Aerobic exercise has a certain intensity and needs to last for a certain period of time, and will not consume excessive oxygen. Aerobic exercise can strengthen the heart and lung function and promote the body to absorb oxygen during pregnancy, so it has direct benefits for pregnant women and fetuses. In addition, it can strengthen blood circulation, increase muscle strength, eliminate backache, increase physical endurance and prepare for delivery; It also plays a role in regulating blood pressure and blood sugar and controlling excessive weight gain. 2. Kaigl training: This is a kind of exercise mode which is accomplished by independently contracting pelvic floor muscles (groups). This exercise can strengthen the lower part of the uterus to support muscle groups, vaginal sphincter and urethral sphincter. Persisting in doing this exercise is good for the health of women's lifelong reproductive system and urinary system. Exercise beneficial to adult women at any time, and this kind of exercise can be carried out anytime and anywhere. 3. Other strength training, yoga, Pilates, etc. It is best to consult professionals of this kind of sports and design an effective and safe training plan. Second, the precautions for fitness during pregnancy 1, you must first obtain the permission of the obstetrician and gynecologist: according to the results of your early pregnancy examination, your doctor can judge whether you are a high-risk pregnant woman and not suitable for any non-daily sports activities; 2. When exercising during pregnancy, you should also pay attention to loose clothes and wear flat shoes that fit your feet; Keep warm to avoid catching a cold. You should take a bath after exercise, not a bath. When washing your hair, if it is inconvenient, you can ask someone to help you clean it, but when washing your hair, you should lean your head forward. 4, avoid excessive fatigue, don't do big vibration and quick action; 5. Avoid overstretching joints, especially in the late pregnancy. Progesterone can relax the joints of pregnant women, and excessive stretching can cause damage; 6. Replenish water in time. Pay attention to replenish the energy consumed by exercise. Both mother and baby need enough energy and nutrition.