Production: Gao Wenzhen, Wu Yibo

Producer: Computer Network Information Center

Some time ago, the anonymous star swam and ran during pregnancy, and even climbed the mountain for four hours three days before the expected date of delivery, which caused a heated discussion. After all, this is contrary to what many pregnant mothers have always thought. In fact, in 2002, the American College of Obstetrics and Gynecology published new suggestions and guidelines on exercise during pregnancy, recommending that moderate exercise every day (not less than 30 minutes) is beneficial to pregnant women. However, the current situation of exercise during pregnancy in China is not optimistic. Most pregnant women have concerns about the safety of exercise during pregnancy, thinking that "pregnancy is a special period of inactivity, but sedentary is required", but is this really the case?

Photos of Chen Yihan climbing mountains during her pregnancy (from Weibo, Chen Yihan)

What are the benefits of exercise during pregnancy?

1. Psychological aspects

For pregnant women, exercise can relieve their psychological state, relieve negative emotions such as anxiety and depression caused by pregnancy and labor, and relieve the pressure of patients, so that the sleep efficiency and quality of pregnant women will be improved.

2. Physiology

Moderate exercise can obviously improve the weight and muscle of pregnant women. In this way, pregnant women have enough physical strength to cope with natural childbirth. Moderate exercise for pregnant women can also promote the adjustment of digestive system, help intestinal peristalsis and promote normal urination and defecation for pregnant women. On the other hand, control the body shape of pregnant women to avoid abnormal posture caused by weight gain. In addition, in terms of blood circulation, proper exercise can improve the blood system of pregnant women and ensure the stability of blood supply during production. Proper exercise during pregnancy can also improve the ability of pregnant women's immune system to cope with diseases and reduce the occurrence of diseases.

3. Effect on fetus

Certain exercise can not only improve the immunity of pregnant women, but also greatly improve the immunity of fetuses. In the process of outdoor exercise, sunlight promotes the absorption of calcium by pregnant women and improves the growth and development of fetal bones and teeth.

Pregnant women (Creative Plan Worm Free Edition: /free)

Since exercise during pregnancy has so many benefits, what exercise can pregnant mothers choose?

1. pregnant women gymnastics

(1) Abdominal breathing, sit cross-legged, stretch back muscles, put your hands on your lower abdomen, exhale, relax your shoulders, then inhale through your nose, and exhale slowly through your mouth after your abdomen is full. Repeat this 23 times. Relax your shoulders and concentrate on exhaling for as long as possible.

(2) Abdominal movements, anal movements, cat posture, etc.

(3) Waist exercises, abdominal lifting, waist twisting and stretching.

go on foot

This is the safest and most convenient way to exercise during pregnancy. If the walking time is more than 30 minutes every day, the pedometer can be used to monitor the movement state of pregnant women during walking. It is best to have a companion for a long walk, which can not only ensure the safety of pregnant women, but also prolong the walking time.

3. Yoga

Through breathing, posture, meditation and other exercises, the physical and mental health of pregnant women can be better improved, and common discomfort symptoms during pregnancy can be effectively relieved, such as lumbosacral pain, fatigue, varicose veins, edema of lower limbs, mood swings, insomnia and so on. Pay attention to safety in the early pregnancy and choose relaxed and soft exercises; In the second trimester, you can appropriately increase the intensity of exercise, and you can choose posture exercises to strengthen the strength of legs and waist. Selection in the third trimester can assist labor and increase the elasticity and strength of back and pelvic floor muscles. Yoga needs the guidance of professionals, adjust yoga movements according to pregnant women's physique, make reasonable plans, avoid abdominal pressure, and stop in time when it is inappropriate.

Yoga (Creative Plan Worm Free Edition:/Free)

4. Swimming or aerobic exercise in water

Many studies show that it is safer to exercise in water during pregnancy, and the pressure in water can make tissue fluid enter blood vessels more to reduce tissue edema, increase circulating blood volume, and relatively increase the blood supply of uterus.

Precautions for exercise during pregnancy

During pregnancy, you should choose the indoor and outdoor environment with fresh air and suitable temperature, the ground is non-slip, you should wear non-slip shoes and loose clothes. Exercise after eating for 30 minutes, and count fetal movements before and after exercise. After 24 hours of exercise, you should supplement the right amount of carbohydrates and water. Outdoor sports should be done in the early morning or after 17: 00. If there are symptoms such as vaginal bleeding or fluid outflow, pain in the front pelvis and lower pelvis, dizziness, dyspnea, severe abdominal pain, etc. during exercise, you should stop exercising immediately and seek the help of a doctor.

Generally speaking, try to avoid strenuous activities such as jumping in the first trimester; In the second trimester, you can increase your exercise; In the third trimester, stretching should be the main exercise to strengthen pelvic floor muscles, legs, arms and other muscles to prepare for delivery. Try to avoid water sports after 37 weeks of pregnancy to avoid premature rupture of membranes and infection.

References:

1. Zhou Chunhua Wu Huimei. Effect of continuous perinatal exercise guidance on exercise compliance and body mass during pregnancy [J]. Nursing Practice and Research, 20 16, 13(8).

2. Hsuanchan. Exercise during pregnancy and its influence on gestational diabetes mellitus [J]. Journal of Practical Obstetrics and Gynecology, 2013,29 (6): 419-422.

3. Liu Yahong. Analysis of the Influence of Exercise during Pregnancy on Pregnant Women and Fetus [J]. Maternal and Child World, 20 16( 10).

4. Zhang Ruijie, Zhou Min, Lynn Yang, etc. Application and evaluation of sports nursing in pregnancy [J]. Electronic Journal of Practical Clinical Nursing, 20 16( 10).

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