Both men and women need a healthy body during pregnancy, so besides diet, we need to pay attention to balanced nutrition and proper exercise, because exercise can improve physical fitness and the distribution of body hormones, which is beneficial to health during pregnancy. So, what exercise can you do before pregnancy? What exercise do you do during pregnancy?

1, pregnancy preparation exercise before pregnancy

1, prone and upright movements

Many women like to do sit-ups in order not to relax their abdominal muscles, which can only increase their strength. To strengthen the strength of the back muscles, it is better to "prone". The practice of standing on the stomach is that people lie prone on the bed surface or carpet, with the navel and abdomen as fulcrums, forcibly contract the muscles of the back and buttocks, and then forcibly lift the head, upper limbs and lower limbs upward, so that the elbows and knees are not bent, and always keep straight, so that the body is in a state of "the horn bow is reversed" and relax for 10 second. Repeat 10- 15 times as a course of treatment, and do 3 courses every day to make the back muscles stronger and stronger.

2. Raise the dumbbell horizontally

People stand upright, hold a dumbbell in each hand, lift it horizontally forward, and keep the upper limbs at 90 degrees with the body for half a minute. At this time, you can feel the muscles in your back contracting. Rest for half a minute and then do the flat lift, so repeat 10 times as a section; Doing a section in the morning and evening, and persisting for a long time, can enhance the strength of back muscles.

Step 3 carry heavy objects

In fact, women usually do more work to carry or carry heavy objects, which is very beneficial to exercise their back muscles.

2. Nutrition must be supplemented before pregnancy.

1, folic acid supplement

Folic acid supplementation was started 3 months before pregnancy, 0.8 mg per day, and continued until 3 months after pregnancy. The folic acid preparation specially prepared for pregnant women is 0.4 mg, which is the recommended amount in the past. American doctors confirmed through research that 0.4 mg folic acid per day can not significantly reduce the incidence of fetal neural tube defects, while 0.8 mg folic acid per day can significantly reduce the incidence of fetal neural tube defects, and this dose is safe for pregnant women.

2. Iron supplementation

If the pre-pregnancy health examination finds that the hemoglobin value is lower than the normal value, it can be judged as mild anemia, and iron supplementation is needed to raise the hemoglobin to the normal level. If ferrous sulfate is supplemented, 100 mg per day, and the blood routine will be reviewed after 3 weeks.

3, vitamin D supplementation

Professional women, from nine to five, seldom bask in the sun and have little outdoor activities. It is especially important for pregnant women in the workplace to do outdoor activities as much as possible and receive more sunlight. If you can't do this, take vitamin D capsules for a few weeks.