Choose exercise: What exercise can expectant mothers do during pregnancy?
Expectant mothers eat housework, work and walk every day. If they don't have enough exercise, they can also choose the following exercises to do.
1, take a walk
Walking is the most suitable exercise during pregnancy. Going out for half an hour every morning or afternoon not only ensures the amount and intensity of exercise, but also makes it acceptable to expectant mothers, with high operability.
It's spring now. Go out for a walk every day, breathe fresh air, bask in the sun and supplement vitamin D. I feel in a good mood.
2. Practice yoga and gymnastics during pregnancy
In windy, foggy and rainy weather, or expectant mothers who don't want to exercise outdoors, they can also choose indoor exercise, such as yoga or gymnastics during pregnancy, which not only exercises, but also exercises for different parts, which is also very beneficial to physical fitness.
Step 3 swim
Some pregnant women who like indoor sports can choose swimming besides yoga and gymnastics, which is also a good exercise during pregnancy and can choose to go when there are few people.
Step 4 climb the stairs
Pregnant women can often climb stairs, which is very good for natural delivery, especially in the third trimester. When I was pregnant, I lived on the sixth floor and climbed to and from work at least twice a day, but I didn't feel so tired when I got used to climbing.
Exercise: What should I pay attention to during pregnancy?
Because there is a baby in the belly, expectant mothers need to pay attention to safety on the basis of ensuring exercise. You should know the following precautions.
1, moderate exercise intensity
Ensure at least 30 minutes of exercise every day, mainly the above exercise, but it is advisable not to feel tired. If you feel tired, or your heart beats faster, take a break quickly;
You'd better have someone to accompany you.
It is best to be accompanied during exercise and pay attention to safety, especially in the first trimester (the embryo is unstable and hypoglycemia may occur at any time) and the third trimester (false contractions or premature delivery may occur);
3. Avoid violent and dangerous behaviors
When choosing to do sports, expectant mothers should avoid doing some too intense and dangerous sports, not too stubborn, and sports and movements must be safe;
4, their own physical conditions
Pregnant women who are not suitable for exercise under special circumstances, it is best to reduce exercise. For example, expectant mothers with anemia and high blood pressure during pregnancy should be cautious. In addition, if they do little exercise before pregnancy, they should pay attention to gradually increasing exercise during pregnancy to avoid injury.
5. Pay attention to hydration
Expectant mothers should properly replenish water before exercise to prevent dehydration. After exercise, they should also pay attention to hydration, but they can't drink water first.
6. The suitable exercise during different pregnancy is different.
The early pregnancy reaction in the first trimester is serious, and the embryo and mood are unstable. Expectant mothers should not act rashly and pay more attention to rest. In the second trimester, the fetus is stable, and the expectant mother's state begins to get better, which is the time to start exercising; In the third trimester, the stomach is getting bigger and bigger, and false contractions are frequent. To reduce the time and intensity of exercise, you can do some exercises that are helpful for childbirth, such as practicing Rameze breathing.
Ma Jing said: I am a person who likes sports. After pregnancy, besides walking to and from work, I live on the sixth floor, climb the stairs several times a day, and go back to the park for a walk when I have time. Coupled with proper diet control, the weight of the whole pregnancy increased by 25 kg, and the weight of the baby returned to the pre-pregnancy weight after giving birth. Personal feelings and persistent exercise are inseparable, and I hope expectant mothers can benefit from this article, so that the long fetus will not grow meat, which not only ensures the baby's good development, but also maintains the previous figure.