In the early stage of pregnancy, that is, when the expectant mother is pregnant 1~3 months, there will be uncomfortable physiological conditions such as morning sickness, listlessness and drowsiness. At this stage, the basal metabolism increases, the calorie consumption is faster, the endocrine system of the body changes subtly, and the blood sugar supply is insufficient, which will lead to drowsiness. In addition to ensuring adequate rest, expectant mothers should also do some aerobic exercises, such as swimming, brisk walking, jogging, simple rhythmic dancing and climbing stairs. Expectant mothers can do one or two of them regularly. It is helpful for the baby's development and his own physiological adaptation.
go for a walk
At all stages of pregnancy, the expectant mother department can take a walk. Walking can strengthen heart and lung function and promote metabolism. Stabilize mood and improve sleep quality. Exercise the strength of muscles in all parts and increase endurance. It is the most suitable exercise for expectant mothers, an effective method to maintain the physical and mental health of expectant mothers and fetuses, and is conducive to smooth delivery.
In view of the special physiological period of expectant mothers, we should also pay attention to quality when walking. In the choice of location, it is best to go to a place with fresh outdoor air, such as a park with lush flowers and trees. Green places have high oxygen concentration, good air quality and less pollution such as dust and noise than urban areas. It is naturally helpful to find a quiet and comfortable environment for a walk and adjust your mother's body and mind. On the contrary, noisy public places and traffic arteries are the most unsuitable places for expectant mothers to walk. Automobile exhaust and germs seriously pollute the air, which does not guarantee the health and safety of mother and fetus.
Expectant mothers should also arrange their own walking time according to their work and life, preferably after getting up in the morning and dinner. The total daily walking time should be controlled between 1~2 hours. Walk slowly to avoid excessive vibration, especially in the early and late stages of pregnancy.
eurythmics
Rhythm is an aerobic exercise suitable for expectant mothers in early pregnancy. Mainly to let expectant mothers adapt to the increasing weight and start physical exercise, while maintaining aerobic health during pregnancy. Some stretching activities in various parts of the body belong to this category.
The action of exercising the arm is very simple. Expectant mothers can sit on the floor, put their hands together, forcibly open their arms, then close them and repeat the action. During the activity, she should always keep her arms at 90 degrees to her body. Exercise the elasticity and strength of the joints and ligaments of the foot, and do knee extension, toe movement and ankle movement. The expectant mother lies flat, bends one knee, then presses her knee down to one side, straightens her feet, and then changes her feet according to the same steps. When the toes are moving, the expectant mother should sit in a chair with her feet flat on the floor and try to tilt her toes. Don't leave the ground when your toes are tilted. After staying for a while, put down your toes and repeat the same action.
These seemingly simple little tricks can make expectant mothers start to exercise the strength of all parts of the body at the early stage of pregnancy. Accelerate metabolism and functional circulation in the body, cultivate endurance and pave the way for childbirth.
Expectant mothers can stretch their muscles, sit on the mat, bend their legs, lie flat and gently twist their pelvis. The time of each exercise is about 5~ 1 O minutes. These slow stretching movements can effectively relax the pelvic and lumbar joints, strengthen the softness of pelvic joints and lumbar muscles, exercise the lower abdominal muscles and soften the muscles at the exit of the birth canal. In addition, adjusting breathing during childbirth is also helpful.
? What exercise is suitable for after pregnancy? Exercise energy is most needed in the second trimester.
By the second trimester, the baby has grown to 4-7 months, and the situation is relatively stable. Expectant mothers have also survived the crisis of early pregnancy abortion, and some uncomfortable physiological conditions have also been improved. There is no need to do everything like in the first trimester. At this stage, you can moderately increase the amount of exercise and enhance the circulatory vitality of the body. At this time, you can do some activities and exercises according to your physique and habits, such as jogging, dancing and swimming, which are all good exercise methods.
swim
Swimming can improve the heart and lung function of expectant mothers, enhance physical strength and flexibility of the body, help the baby absorb nutrition better, and also have a good effect on the baby's nervous system. This is good aerobic exercise. When swimming, water can support the weight of expectant mothers, help muscles relax, reduce the burden on joints, promote blood circulation and make babies develop better. Swimming also has a good effect on reducing pregnancy reaction and cultivating good pregnancy psychology. According to some data, expectant mothers who often swim have a relatively high probability of giving birth naturally.
Expectant mothers can arrange swimming time according to their own physique and do it regularly. Usually 1~2 times a week is enough. Don't swim too long at a time, and don't make your body too tired. For mothers, a clean and safe swimming environment is also important. It is more suitable to choose a site with clean and qualified water quality and few people to avoid bacterial infection and crowd crowding.
Jogging or brisk walking
Proper weight is beneficial to delivery in the future. Jogging can increase calorie consumption and burn excess fat, which is a good way to control weight during pregnancy. In the second trimester, expectant mothers are relatively stable in all aspects, their bodies are not particularly bloated, and their physical fitness is better. Expectant mothers who have been exercising until now, jogging regularly and assisting aerobic breathing can effectively increase the oxygen content in the blood, improve cardiopulmonary function and muscle strength, which is of great help to future delivery.
Before jogging, expectant mothers should pay attention to emptying their bladders and put on loose and comfortable clothes. During jogging, if you feel uncomfortable, you can stop and rest at any time, and the jogging time can be gradually extended according to your own situation, so as not to make your body tired. Like walking, expectant mothers should try to choose spacious and fresh air when jogging.
? What exercise is suitable for after pregnancy? In the third trimester, preparations for natural delivery are ready.
After seven months of pregnancy, the expectant mother's body burden is getting heavier and heavier, the uterus is excessively inflated, the pressure in the uterine cavity is high, and the uterine orifice begins to shorten slowly, and she often feels flustered, chest tightness, back, hip and leg pain and cramps. It also happens from time to time This stage is also the key stage to accumulate good physical strength for natural delivery, but it is necessary to appropriately reduce the amount of exercise according to your physical condition, put an end to too frequent exercise, and avoid premature delivery due to improper activities. Choosing some gentle activities or stretching exercises can effectively relieve back pain, enhance muscle tension, stretch hips and legs, and prepare for natural delivery.
In the third trimester, especially near the expected date of delivery, the expectant mother's body center of gravity moves forward, making it more and more inconvenient to move. The muscles of the back and waist are often in a state of tension, and the pressure of the enlarged uterus on the back is increasing. At this stage, the range of movement should not be too large. Choosing some stretching exercises combined with breathing exercises is helpful for the upcoming delivery.
Stretching yoga
Accompanied by soft music, doing some simple stretching movements can calm the tension of expectant mothers when they are near delivery and maintain a certain physical strength and toughness. Expectant mothers can lie flat with their feet apart, raise their arms horizontally, inhale and exhale, bend their upper body slowly to the left, hold their calves or heels with their left hands, straighten their right arms as much as possible, and then repeat the same action with different arms. Exercise time should not be too long, and the movements should be gentle.
? Combined exercise breathing method
The psychological state of natural childbirth sometimes needs to be adjusted by breathing. In the third trimester, expectant mothers should adjust their psychological mood and relax themselves with scientific breathing when stretching their muscles and bones.
Expectant mothers can lie on their backs, put their hands flat beside them, close their eyes slightly, relax all over, slow down their breathing frequency, relax once every breath, repeat several times, or lie on their backs. Put a pillow under your knees and put your hands flat beside you. When inhaling, the abdomen will expand and when exhaling, the abdomen will contract. Don't push hard, relax your abdomen naturally, which can effectively relieve muscle and mental tension.