Can I exercise during pregnancy? With the development of society, modern people's awareness of fitness and health preservation is also increasing. Many friends have the habit of keeping fit, but there are also many places to pay attention to during pregnancy. Let's share some information about fitness during pregnancy.

Can I exercise during pregnancy? 1 Pregnant women can exercise throughout pregnancy.

Benefits of pregnant women's fitness:

1, cardiopulmonary function is enhanced.

Proper exercise can enhance cardiopulmonary function and prevent and relieve asthma or palpitation caused by pregnancy; It can eliminate and relieve symptoms such as backache, enhance physical endurance and prepare for the final smooth delivery.

2. Smooth blood circulation

Promote blood circulation of waist and lower limbs, and relieve oppression symptoms such as backache, leg pain and edema of lower limbs in the middle and late stage.

Step 3 Eat the right amount of fat

Eat too much fat properly to avoid excessive weight gain during pregnancy; It also reduces the possibility of giving birth to a huge baby. It can also effectively regulate blood pressure and blood sugar, and avoid pregnancy diseases such as pregnancy-induced hypertension and diabetes.

Step 4 increase muscle strength

Muscle contraction during exercise can increase the strength and elasticity of abdominal muscles, back muscles and pelvic floor muscles, which can not only prevent fetal dislocation or dystocia caused by abdominal wall relaxation, but also shorten the delivery time and reduce the possibility of birth canal laceration and postpartum hemorrhage.

5. Improve night sleep

Proper exercise can make pregnant women feel slightly tired, effectively help pregnant women improve their sleep, and alleviate the adverse symptoms such as insomnia and lack of sleep that may occur during pregnancy.

Although proper fitness for pregnant women has many benefits, it is not advisable to overwork and do strenuous exercise.

Precautions for pregnant women's fitness

Pregnant women can exercise, and exercise helps to give birth. However, we must pay attention to the following points before fitness:

1, you must first get permission from the obstetrician/gynecologist: according to the results of your early pregnancy test, your doctor can judge whether you are a high-risk pregnant woman and not suitable for any non-daily exercise. And if you are one of the most normal and healthy pregnant women, exercise should be encouraged to participate.

2. Even if you have developed a good fitness habit before pregnancy, that is, exercise three or four times a week for 40 to 60 minutes each time, and the amount of exercise is sufficient, based on the particularity of pregnancy, you should carefully choose the appropriate exercise items, and change the quantity and intensity with the progress of pregnancy, that is, gradually decrease in the late pregnancy.

3. Abdominal muscle exercises such as sit-ups should be avoided throughout pregnancy; Avoid any movement that requires hip lifting in supine position (to prevent air from entering the birth canal); After pregnancy 18 weeks, avoid any supine exercise (because the weight of the fetus and uterus will press the main blood vessels in the waist and affect the oxygen supply of the fetus).

4. If you encounter the following situations during exercise, you should immediately stop exercising and seek medical attention immediately: vaginal bleeding; Severe pain in the lower abdomen; Amniotic membrane rupture and amniotic fluid overflow; Dyspnea or syncope; And other symptoms indicating that the pregnant woman or fetus is in danger.

Can I exercise during pregnancy? Due to the high oxygen consumption and metabolism of maternal skeletal muscle, the blood flow of placental perfusion may decrease, resulting in fetal hypoglycemia, which leads to fetal intrauterine growth restriction; Or the excessive excitement of sympathetic nerve stimulates the body to secrete norepinephrine, which induces uterine contraction and leads to abortion or premature delivery. So don't be too intense during pregnancy.

Reduce the incidence of gestational diabetes. Proper exercise during pregnancy can improve the binding ability and defects of insulin and its receptor, compensate the damaged insulin signal pathway, improve the sensitivity and responsiveness of insulin and reduce the incidence of gestational diabetes by increasing tyrosine phosphorylation of insulin receptor.

From 2065438 to May 2005, the National Library of Medicine of the United States also had a research report on the influence of prenatal exercise on fetal growth. Research shows that prenatal exercise reduces the probability of giving birth to an overweight baby by 3 1%. Reduce weight gain during pregnancy and the chance of caesarean section.

After the doctor's assessment during pregnancy, if there is no risk of miscarriage, you can start hugging and cultivate exercise habits. Mommy who has no exercise habits before pregnancy can do some gentle exercises, such as pilates and yoga. , can strengthen the training of muscles around the pelvis, contribute to childbirth, and cope with the massive consumption of productive physical strength. If mommy has the habit of weight-bearing training before pregnancy, she can continue to train again boldly and safely within a reasonable and safe range.

The benefits of fitness

Why can exercise provide brain function and intelligence? Because in the process of exercise, only the brain issues various instructions, and all parts of the body can make various actions. In addition, the brain is in a state of excitement in rapid movement and will become smarter in continuous use. It can be said that exercise can not only mobilize muscles, but also activate various functions of the brain.

Many sedentary office workers are in a sub-health state, and aerobic exercise is only to make up for this. In addition, a lot of energy will be consumed during exercise. In order to keep up with the pace of the body, it will burn fat to provide energy, thus achieving the effect of fitness and shaping a perfect figure.

In the process of exercise, the brain is always in the process of excitement, and the nervous system is also very excited, thus avoiding the nervous system from being too nervous, thus eliminating the negative effects and making us feel happy. In addition, regular exercise can also improve the quality of sleep and give us enough energy to face the pressure of study and work the next day. Although exercise has many benefits, we must be fully prepared and try not to fight the disease. This will not only fail to achieve the expected results, but also harm our health.

Can I exercise during pregnancy? 3 Exercise that is helpful for childbirth during pregnancy.

go for a walk

This is a very suitable exercise for expectant mothers. Even if you are an inactive person before pregnancy, you should always take a walk after pregnancy. Walking can help digestion, promote blood circulation and increase endurance. You know, endurance is very helpful for childbirth. In the third trimester, walking can also help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery.

1, pay attention to the speed when walking, preferably at 4 km/h, once a day for 30 ~ 40 minutes, and the pace and time should be gradual.

2. Choose a good environment for walking, such as in the garden or Woods. Try not to go out on windy and rainy days.

It's best to be accompanied by family when walking.

swim

This is a very good exercise, especially suitable for women who like swimming. In foreign countries, swimming is a common exercise for pregnant women, which can last until the third trimester. Swimming during pregnancy can enhance the heart and lung function, with great buoyancy in water, reduce joint load, eliminate edema and relieve varicose veins, and it is not easy to sprain muscles and joints. Swimming can exercise and coordinate most muscles of the whole body and enhance endurance.

1, swimming should choose places with good sanitary conditions and few people. Warm up before entering the water, wear goggles when entering the water, and ask others to kick the baby's stomach. Swimming places should be equipped with full-time medical staff.

2. The best swimming time is 5 ~ 7 months pregnant.

3. Swimming should be stopped in the third trimester to avoid premature rupture and infection of amniotic fluid. It is worth noting that this movement should be stopped after the rupture of the fetal membrane.

4, swimming with warm water is better, water is too cold and easy to cause muscle spasm.

5. It is better to swim without fatigue.

Pregnant women gymnastics

This is an aerobic exercise specially designed for expectant mothers, which is beneficial to expectant mothers' delivery and postpartum recovery. Although fitness gymnastics is easy and simple, it will cause low back pain due to weight gain and change of center of gravity. Relax the muscles of the waist and pelvis to prepare for the smooth passage of the fetus through the birth canal during delivery; Can enhance self-confidence, can calmly cope with labor pains.

1, it is best to keep doing it every day, and the movements should be gentle.

Don't be too tired or forced to do exercise every time. It is advisable to stop sweating slightly without feeling tired.

3. In the first three months of pregnancy, don't do jumping exercises. You can do a few beats less each exercise to avoid abortion caused by excessive exercise; After 4 months of pregnancy, you can do a full set of exercises, but bending and jumping are better. In the third trimester, we should not only reduce bending and jumping, but also properly control the rhythm of exercise, and increase some gentle activities, such as ankles, wrists and necks.