How to exercise during pregnancy? The hardship of pregnant women in October is beyond ordinary people's imagination. Everyone's pregnancy reaction is different. Pregnant women should avoid unsuitable food. Pregnant women should strictly control their weight. Let's learn how to exercise during pregnancy.
How to exercise during pregnancy 1 How to exercise during pregnancy?
Doing exercise during pregnancy is not only good for pregnant women, but also helpful for the baby's growth and development. However, pregnant mothers must pay attention to the ways and means of exercise, and must not casually.
Next, let's take a look at the precautions for pregnant mothers.
1. Consult your doctor before exercising during pregnancy to find out what kind of exercise you are suitable for.
2. When exercising during pregnancy, you should also pay attention to loose clothes and wear flat shoes that fit your feet.
3. There should be five minutes of warm-up exercise before each exercise during pregnancy, such as walking slowly.
4. Exercise should be slow and slow down gradually. It is necessary to do some stretching exercises. But don't exceed your physical limit.
5. After 4 months of pregnancy, avoid doing exercises that need to lie flat. This posture will stretch the uterus, causing the veins to compress, which will affect the delivery of blood to your heart and uterus.
6. Even in April-July of pregnancy, not all pregnant women are suitable for exercise. If you have heart disease, or kidney or urinary system diseases, or have a history of abortion, it is naturally not suitable for exercise during pregnancy. Patients with pregnancy-induced hypertension have unstable blood pressure and are not suitable for exercise.
7, placenta previa, irregular vaginal bleeding, premature contractions and other phenomena, absolutely can not have the idea of exercise, then you must rest, can not be vague.
8. Drink plenty of water during and after exercise to prevent dehydration and overheating.
9. In the process of exercise, if you find that your vagina has water samples, or there is bleeding and stomachache, you should stop exercising immediately and go to the hospital for a doctor's examination.
10, don't exercise on an empty stomach. If you don't eat, the glucose in the body can't replenish enough energy, which leads to the secretion of ketones and other substances by the liver, which is harmful to the development of the fetus. Therefore, it is very necessary to drink snacks and orange juice 0/5 to 30 minutes before exercise.
1 1, don't suddenly get up from the floor after exercise, which will easily lead to a sudden increase in blood pressure.
12, 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.
Tips: Pregnant mothers must exercise moderately, otherwise it will be counterproductive, which is not conducive to the health of pregnant mothers and fetuses. Therefore, pregnant mothers must pay attention to the above suggestions when exercising.
The above is the introduction of how to do exercise during pregnancy and the precautions for pregnant mothers. Do moms know? Act quickly for the sake of your baby and your health!
How to do exercise during pregnancy? 2 What exercise can you do during pregnancy?
Walking: A proper walk after a meal can help expectant mothers digest food in their stomachs, delight their bodies and minds, promote blood circulation of the body, and provide adequate nutrition for their babies; Walking at the end of pregnancy can help expectant mothers to give birth smoothly and reduce the pain of childbirth.
1, lifting dumbbells: it is mainly hand strength exercise to increase the grip strength and strength of hands for future expectant mothers. However, the weight of dumbbells should not be too heavy. Recommended 1.8KG 1 dumbbell. According to your physical endurance, it is best to feel a little laborious but effortless. Every time you exercise 10 minutes, do it twice a day.
2, pregnant women aerobics: pregnant women aerobics is best carried out under the guidance of professionals, which is conducive to the delivery of expectant mothers and postpartum physical recovery. Every time you exercise, you should control the strength and time of the exercise, don't be too tired, and try to keep it relaxed. Done.
3, swimming: swimming this project can exercise the coordination of the whole body muscles and limbs, increase the endurance of expectant mothers, but swimming should be accompanied by professionals, the water temperature should not be too low, the water quality should be hygienic, the force should be gentle, the swimming process should not last too long, and the body should not be laborious.
4. Yoga: Yoga for pregnant women can make expectant mothers increase the flexibility of crotch and pelvis, enhance their physical strength, improve their physique, reduce the pressure of expectant mothers' production and prepare for their smooth production.
5, simple housework: during pregnancy, expectant mothers can not do housework like normal people, especially can not engage in heavy physical housework, but can do some housework within their power to help expectant mothers exercise properly, increase blood circulation, promote metabolism, and be conducive to fetal health. Like sweeping the floor and cleaning the table.
The above is the introduction of what exercise can be done during pregnancy. After understanding, we know that women can take a walk or do some gentle exercise such as swimming and yoga after pregnancy, pay attention to the balance of nutrition in their diet, and go to the hospital for prenatal examination regularly.