18 weeks pregnant, how should expectant mothers exercise during pregnancy?

In many people's cognition, pregnant women should have a good rest.

Avoid manual labor and strenuous exercise.

However, according to USA-Today.

American athlete Lindsay, age 3 1, pregnant 18 weeks.

She didn't attend anything.

It's heptathlon, which requires extremely high physical endurance.

In this selection, she needs to withstand the high temperature of more than 40 degrees.

Complete 100 meter hurdle, 200 meter race, high jump, long jump.

And the 800-meter race, the race schedule will last for more than two days.

This is Lindsay's third Olympic trials.

And the end of her career.

She hoped to show the strength of women and finally got 15.

At the same time, she also took many necessary precautions during the competition.

To protect yourself and your baby's health.

Here, I would like to remind all expectant mothers that everyone's physique is different and the suitable exercise methods are different. After all, Lindsay can exercise vigorously during pregnancy, which is related to her regular training as an athlete.

Therefore, I solemnly remind you not to try and imitate blindly.

You may be confused here.

How to exercise when you are pregnant?

Should we really sit in bed every day?

Let's talk about what we can do during pregnancy today.

Exercise beneficial to physical and mental health!

Dr. Lai classified the difficulty coefficient.

You can choose according to your actual situation.

difficulty

go for a walk

For mom, walking is the best exercise to enhance cardiovascular function, and it is also the simplest, most convenient and safest exercise. You don't need any equipment or assistance except a pair of comfortable shoes.

The venue requirements are also very low, and expectant mothers can choose to walk on almost any flat and dry road.

If your family is willing to spend time with you.

It's best to have their company.

But expectant mothers with insufficient core strength are not suitable for walking. If the gluteus muscles are not strong enough, it is easy to compensate the waist, causing back pain and even pelvic displacement.

Stretching exercise

Proper stretching exercises can keep your body flexible and relaxed.

It can also relieve muscle fatigue and promote blood circulation.

Moreover, stretching exercises consume little physical strength and won't make you sweat and gasp. At home, you can start all kinds of stretching exercises anytime and anywhere to relax your muscles.

difficulty

Low intensity aerobic exercise

Taking aerobics classes can ensure that expectant mothers

At a fixed time, ensure a regular plan.

Carry out scientific and reasonable exercise

In the formal course, every movement is carefully designed, which is good for the baby and the treasure mothers and will not hurt the baby. The only drawback is that it is more difficult to be lazy at home.

difficulty

swim

Health care workers and fitness experts agree that swimming is the best way to exercise during pregnancy. Swimming can regulate the strength of muscles and ligaments near the pelvis, which is helpful for natural delivery.

At the same time, expectant mothers in the water will also feel it.

Your body is not so heavy, and it is more comfortable to exercise.

Special reminder: swimming must be carried out with the assistance of professionals.

yoga

Yoga can keep your muscles tense, make your body more flexible, and exert little pressure on joints, which can relieve pregnancy pain such as low back pain in the third trimester to some extent.

Yoga for pregnant women can relieve stress, regulate emotions, make expectant mothers have a peaceful mind, reduce their emotional fluctuations during pregnancy, enhance their awareness of self-regulation and spend their pregnancy better.

Yoga rest for pregnant women is helpful to overcome fatigue during pregnancy.

It makes people feel energetic.

skill

Early pregnancy

Give priority to with soothing aerobic exercise.

Pay attention to hydration while exercising indirectly.

Avoid excessive temperature rise.

second trimester of pregnancy

According to your own situation

Adjust the amount of exercise

Prone exercise should be prohibited after 0/6 weeks of pregnancy/kloc-.

Late pregnancy