What does it feel like to run for five months? Medical research has found that pregnant women's exercise during pregnancy has many benefits for both fetus and adults. For the fetus, exercise provides enough oxygen and nutrition for the expectant mother's brain, prompting the brain to release beneficial substances such as enkephalin, which can enter the fetus through the placenta and accelerate metabolism, thus promoting growth and development; Exercise can shake amniotic fluid and stimulate the whole body skin of the fetus, just like massaging the fetus, which is very beneficial to the brain development of the fetus and will be smarter after birth. For pregnant women, exercise can promote blood circulation and metabolism, enhance cardiopulmonary function, help sleep, relieve low back and leg pain, and prevent or alleviate edema of lower limbs. In addition, exercise can also increase physical strength and make muscles elastic, which is of great significance to natural delivery. For pregnant women with diabetes, exercise is helpful to treat the disease. Exercise during pregnancy can reduce the risk of obesity in children. Some experts believe that the best time for pregnant women to exercise is 4 months to 7 months after pregnancy. At this time, exercise helps pregnant women to give birth naturally. It can also improve the blood circulation in the mother's body, increase the nutrition of muscle tissue, and let the muscles reserve more strength. Therefore, it is recommended that pregnant women exercise more abdominal muscles. Strong abdominal muscles can prevent abnormal fetal position and dystocia caused by abdominal wall relaxation. Strong abdominal muscles, lumbar muscles and pelvic muscles also contribute to natural childbirth. Exercise can also prevent mother from calcium deficiency. . In addition to deliberately supplementing calcium, exercise can avoid the above situation. It can also relieve fatigue during pregnancy. Let women adapt to pregnancy reaction quickly. It can also increase appetite and nutrition. Proper exercise during pregnancy can stimulate appetite, provide rich nutrition for the baby, accumulate enough physical strength and give birth smoothly. And moderate exercise also helps to recover quickly after delivery. In the first three months of pregnancy, don't do jumping exercise, and do a few beats less each time to avoid abortion due to excessive exercise; After 4 months of pregnancy, you can do a full set of exercises, but it is best not to do bending and jumping; 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.
It is normal to gain a few pounds after five months of pregnancy. Generally speaking, it is best to gain weight 12.5 kg during the whole pregnancy, but it is difficult for expectant mothers to do this now, so it is acceptable for a * * * to grow below 20 kg. It is recommended to eat a balanced diet, eat more high-quality protein, such as deep-sea fish and shrimp, and insist on drinking milk, soy milk and soy products every day; Eat more fruits and vegetables and supplement vitamins and minerals; Reduce greasy intake. In addition, after the second trimester, parents are advised to exercise moderately every day, which will help the body absorb nutrients and control weight. Obesity before pregnancy may increase by 15 kg. The rate of weight gain in different stages of pregnancy is different, about 4 kg in the first half and 8 kg in the second half. When the speed increases rapidly, but does not exceed 0.5 kg per week. If the weight gain is slow, pay attention to the intrauterine development of the fetus or whether the mother is malnourished; If the weight gain is too fast and exceeds the limit, it can be seen in edema, polyhydramnios, giant fetus, twins, obesity of pregnant women and so on. Pregnant mothers can control their weight gain through exercise, such as walking: at night, the air quality is good and the oxygen content in the maternal blood is high, which will be directly transmitted to the fetus to promote the healthy development of various organs. Walking can also increase the contractile function of pregnant women's pelvic cavity, prevent fetal malposition, increase the elasticity of pregnant women's abdominal muscles, and make pregnant women give birth more smoothly. 2. Water sports, including swimming and water aerobics. . At the same time, we should try to eat less snacks and supper. Eat more vegetables. Vegetables are not only rich in vitamins, but also contribute to the absorption of calcium, iron and cellulose in the body and prevent constipation. Eat less greasy food and more foods rich in protein and vitamins. When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand.