In the third trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise according to their personal physique and previous exercise, and do what they can, such as swimming, pregnant women gymnastics and yoga. Although the amount of exercise can be appropriately increased at this time, it is still necessary to remember not to run, jump and other strenuous exercises that are easy to lose balance.
In the last three months of pregnancy, pregnant women should reduce their exercise again. You can take a walk or do some housework instead of exercise, but you should avoid overexertion, especially don't lift or lift heavy objects.
go for a walk
Pregnant women at all stages of pregnancy can take a walk, which can stabilize their mood, improve their appetite and sleep, keep their muscles healthy, and is conducive to smooth delivery. "It is better to walk for a total of 1-2 hours every day." Dr. Zhang Li said, "Pregnant women can also adjust according to their feelings, so as not to be tired." The best time for walking is after getting up every morning and after dinner. Walk slowly to avoid excessive vibration, especially in the early and late stages of pregnancy. Besides, Jade Bird fitness coach Xin Li said that if pregnant women gain more than 15kg after pregnancy, they can walk faster.
swim
The best swimming time should be 3 months in the second trimester. Swimming can improve the cardiopulmonary function, increase the flexibility of the body, enhance physical strength, promote the blood circulation of pregnant women, help to transport nutrients to the fetus, and help to discharge the waste generated by the fetus. Foreign studies have found that most women who swim regularly give birth naturally. Dr. Zhang Li said that pregnant women can swim 1-2 times a week, each time about 500 meters. Coach Xin Li stressed that the water in the swimming pool must be clean and qualified to avoid infection, which is not good for the fetus.
Yoga and Pilates
According to coach Xin Li, there are "Yoga for Pregnant Women" and "Pilates for Pregnant Women" specially designed for expectant mothers, which are very helpful to their health and physical recovery after delivery. Pregnant women's weight gain may lead to arch collapse, which can be avoided by exercising their feet through Pilates. Dr. Zhang Li said that exercising the pelvic cavity and ligaments through yoga can also make the delivery process smoother.