If you gain too much weight during pregnancy, not only will the risk of complications such as gestational diabetes mellitus and preeclampsia increase, but the baby's deformity rate will also increase, and the baby's chances of cesarean section will also increase because of its huge size.
Therefore, it is important to control weight during pregnancy. Limiting the growth figure to a certain range can not only effectively reduce various pregnancy-related diseases and make the baby healthier, but also reduce the difficulty of production and make pregnant women recover faster.
The American Academy of Medical Sciences recommends:
For pregnant women with normal weight before pregnancy, the reasonable weight gain range during pregnancy (singleton) is 1 1.5- 16 kg, and it is the most ideal state not to exceed 13 kg;
For pregnant women with low weight before pregnancy, the reasonable weight gain range (single child) during pregnancy is13-18 kg;
For pregnant women who are overweight before pregnancy, the reasonable weight gain range (single child) during pregnancy is 7-11.5 kg;
For obese pregnant women before pregnancy, the reasonable weight gain range during pregnancy (singleton) is 5-9 kg.
To control your weight during pregnancy, besides keeping your mouth shut, it is more important to keep your legs open, that is, do more exercise. In 2002, the American College of Obstetrics and Gynecology began to suggest:
During pregnancy and menopause, women should do at least 30 minutes of moderate-intensity aerobic exercise every day. The American College of Obstetrics and Gynecology also suggested for the first time that women who don't like sports should start exercising during pregnancy, which can greatly reduce the risk of diabetes, hypertension and preeclampsia during pregnancy, thus avoiding diseases that harm the mother and fetus.
Of course, the benefits of exercise during pregnancy are not limited to these, it can also improve the sleep quality of pregnant women; Relieve edema and low back pain; Enhance the cardiopulmonary function of pregnant women; Make muscles and joints strong, make more endorphins for the body and reduce pain; Shorten the labor process, reduce the chance of lateral incision and so on.
Many women are worried that exercise will affect the "fetal gas" after pregnancy. In fact, as long as they choose the right exercise mode, there is no need to worry about affecting the health of the fetus.
There are only three requirements for exercise during pregnancy:
1, don't move too fast.
The fetal heart rate is generally 120- 160 beats/min, and is generally about 140 beats. Pregnant women who have done B-ultrasound generally have an impression of this. When pregnant with a baby, the baby's heart rate is around 140 every prenatal examination.
When pregnant women are doing exercise, their heart rate should not exceed this number, otherwise the child will be uncomfortable. When doing exercises, the easiest way is to do a "dialogue test". If you can talk to others easily during exercise, the speed will be fine.
2. The intensity and amount of exercise should not be too great.
When exercising, the intensity and amount of exercise should not be too great, especially for pre-pregnancy fitness experts, weightlifting and other heavyweight sports, because a sudden increase in abdominal pressure is likely to affect children. If you insist on doing it, you must do it under the guidance of professionals.
If the amount of exercise is more than 30 minutes, the frequency is 4 times a week. If you are a woman who does not exercise much before pregnancy, you can slowly increase the time first, starting from 15 minutes.
3. Don't be too excited about exercise.
Don't do exciting sports such as running, kicking, rock climbing, horseback riding and bungee jumping during pregnancy, but if you have running habits before pregnancy, you can continue running during pregnancy, but the speed will be slower.
After talking about the taboos of exercise during pregnancy, I recommend two cost-effective exercises that can be done during pregnancy:
1, walk
Never look down on "going". Walking is a very suitable exercise during pregnancy. Whether you have the habit of exercising before pregnancy or not, you can do it and it is easy to stick to it.
2. Kegel Movement
Kegel exercise is definitely an explosive exercise during pregnancy, which can make pelvic floor muscles stronger, shorten the labor process, avoid the risk of vaginal tearing and lateral incision, reduce the incidence of urinary incontinence during pregnancy and effectively improve hemorrhoids.
Methods: The pelvic floor muscles were relaxed after 5 seconds of contraction. One group did 10 times, four groups a day, and then gradually extended the contraction time and times.
The method of finding pelvic floor muscles is also very simple. Stop urinating suddenly, and then use the core muscles of the basin.
In addition, although walking and Kegel exercise are the most convenient and effective exercise methods during pregnancy, this does not mean that other exercises cannot:
1, swimming
Swimming during pregnancy is also a very good exercise mode, which can not only exercise the muscles and joints of the whole body, but also get rid of gravity and liberate the organs that are oppressed by the baby for a moment. But the choice of swimming pool must be clean, hygienic and safe.
2. Aerobic exercise
In fact, it is also very suitable to do aerobic exercise during pregnancy, but to exclude those exercises with high intensity and great stimulation, we must make appropriate adjustments according to our pregnancy. For example, it is suitable to ride a bicycle in the first trimester, but not in the third trimester, and you should be careful not to ride too fast, not to ride on dangerous roads, and choose a bicycle that can land at any time.
Aerobic exercise you can choose during pregnancy: walking, brisk walking, jogging (you have running habits during pregnancy), swimming, cycling, playing Tai Ji Chuan, low-intensity aerobic exercise, yoga, etc.
In addition, no matter what exercise you choose, don't forget to make corresponding adjustments according to your pregnancy.