Although it is not recommended to do intensive exercise after pregnancy, it is not advisable to be too cautious about the abortion caused by exercise and not to exercise at all. Because reasonable exercise during pregnancy is very beneficial to both pregnant women and fetuses, it is necessary to exercise moderately during pregnancy.
Benefits of pregnant women's exercise
1, control weight, stabilize mood and reduce physical discomfort.
Proper exercise helps to control the weight of expectant mothers, consume calories, reduce excess fat accumulated in the body, and help to regulate and control weight.
Exercise strengthens the muscles of expectant mothers, relieves discomfort during pregnancy, and makes expectant mothers more prone to low back pain, back pain and pubic pain due to pregnancy.
It can also promote the blood circulation of expectant mothers, prevent and relieve edema, often walk and practice abdominal breathing, and also help intestinal movement and reduce constipation.
In addition, exercise can also make expectant mothers feel smooth, increase fatigue, help expectant mothers sleep peacefully, and let expectant mothers wait for labor with peace of mind.
2. Help the fetal brain develop, and the baby will be smarter after birth.
Expectant mothers do more aerobic exercise during pregnancy, and the amount of oxygen in the body will increase, so the oxygen and nutrition delivered to the fetus will also increase. Moreover, it is easier to discharge the waste generated by metabolism in the body, promote the development of fetal brain, make the baby grow up healthily, and make the baby smarter after birth.
3, contribute to natural childbirth
Exercise can enhance the ability of the expectant mother's abdominal muscles, back muscles and pelvic floor muscles, which is beneficial to improve pelvic congestion, relax the muscles during delivery, reduce the resistance of birth canal and deliver smoothly.
Pregnant women are not suitable for exercise.
Although proper exercise has many benefits for both mother and baby, Dr. Luo reminded that these exercises can only be carried out on the premise that expectant mothers are healthy.
If the expectant mother has high-risk factors such as threatened abortion, signs of late abortion, threatened premature delivery, premature rupture of membranes, placenta previa, placental abruption, pregnancy complicated with heart disease, severe anemia, pregnancy-induced hypertension, severe preeclampsia, etc., it is not appropriate to exercise during pregnancy and needs to lie down and rest.
In addition, if your obstetrician does not advise you to exercise according to your physical condition, it is not suitable for exercise.
Pregnant women should pay attention to exercise.
1, warm-up exercise should be done before exercise, otherwise it is easy to hurt muscles and bones;
2. Wear sportswear, sports shoes, sports bra, etc. Special for sports, it must be loose and breathable to absorb sweat;
3. Don't exercise too hard, and the heartbeat should be controlled within 140 times per minute;
Remember to take a rest every 65,438+05 minutes of exercise. Can't exercise for a long time. If your stomach is hard or painful, you must stop to see if there is anything serious.
5. Remember to drink plenty of water and replenish water properly before, during and after exercise. It is recommended to drink boiled water instead of juice, cola and tea.
6. It is not recommended to do jumping and shocking exercise, because it is easy to fall, abortion and premature birth;
7. Don't exercise at noon, especially don't exercise against the sun. High temperature is fatal to the fetus.
4. Reduce the risk of obesity in the future.
Proper exercise of expectant mothers can avoid fetal overnutrition and prevent the fetus from growing into a giant baby, because the baby is overweight at birth and the probability of obesity will be higher when he grows up.
Exercise suitable for pregnant women
Walking is beneficial to the healthy development of the fetus
Walking is a relatively relaxed exercise, suitable for most expectant mothers, because walking will not burden the mother's waist and legs, but also exercise muscles. In addition, walking is a good aerobic exercise, which can provide 2-3 times more oxygen to the lungs than usual, and contribute to the growth of the fetus and the development of the brain.
Health reminder: expectant mothers must choose comfortable cloth shoes. Don't go to heavily polluted roads, streets, crowded shopping malls and other places. Go for a walk in parks, suburbs, clean ponds and lakes with good air.
It is most appropriate to persist for 30 minutes-1 hour every day. Remember to stand up when walking, tighten the muscles of the pelvis and inner thighs, and walk slowly. If your stomach is hard or painful, stop and have a rest.
Yoga during pregnancy-stabilizing emotions and helping delivery.
Yoga during pregnancy is different from ordinary yoga. Most of them are lying or sitting, which is easy to learn and has little intensity. By practicing breathing, you can calm your mother's mood and stabilize her anxiety.
In addition, yoga can also relieve the fatigue of expectant mothers, soften the pelvis and help them give birth naturally. In addition, if you use breathing skillfully, you can alleviate the pain during childbirth.
Health reminder: expectant mothers should start with simple actions. They can do it an hour and a half after dinner in the evening, and it is best not to eat for an hour before doing it. If you feel pain due to a large range of movements, you can change your movements or have a rest.
Swimming-helps to give birth naturally.
I found that expectant mothers in China seldom swim. In fact, swimming is highly respected by pregnant women abroad. Swimming is actually very safe and effective, because you can't feel the weight of your stomach in the water and you can move very freely. And it is full-body exercise, which can exercise the muscles of the whole body and is also good for the cardiovascular system.
Health reminder: you can start exercising at 16 weeks. Expectant mothers are advised to travel about 1-3 times a week for about 30 minutes each time, but remember not to use burdened postures such as butterfly stroke. Swimming is not recommended in the first and third trimesters.
In addition, expectant mothers with pregnancy poisoning, diabetes, hypertension, miscarriage or premature delivery must consult their obstetricians and gynecologists before swimming.
In addition, we must pay attention to the water temperature, swim in a warm water environment, and adapt to the water temperature before entering the water to avoid the uterus changing too fast and too fast.
Aerobic exercise-makes the expectant mother soft and emotionally stable, which is helpful for the delivery.
You can make many new friends by attending aerobics classes specially designed for expectant mothers, and gymnastics can soften the body of expectant mothers and provide adequate nutrition for fetuses and pregnant women.
In addition, association method can promote respiratory circulation and stabilize mood; Gymnastics is good for the whole body. It can even the pelvis, waist and back, prevent low back pain and edema, make the body move more easily, and help to give birth naturally.
In addition, dancing and stretching are also suitable for pregnant women, so I will not introduce them in detail for the time being.
Sports that pregnant women should avoid as much as possible: mountain climbing, jogging, sit-ups, cycling, skating, scurrying and other too intense and dangerous sports.