Exercise during pregnancy has many benefits.
Pregnant women often exercise during pregnancy, which is of great benefit to the fetus and pregnant women themselves. Mainly reflected in the following aspects:
For pregnant women:
1. Enhance physical fitness
Exercise can promote blood circulation and metabolism of human body, relieve bad symptoms such as low back and leg pain, and prevent and alleviate edema of pregnant women's limbs.
2. It helps to give birth naturally.
Exercise can not only enhance the physique of pregnant women, but also exercise their muscle tissue, especially their abdominal muscles. Full exercise of abdominal muscles can reduce fetal dystocia caused by abdominal wall relaxation. Exercise of pregnant women's whole body muscle tissue also contributes to natural delivery.
3. Effectively relieve pregnancy fatigue
Pregnant women often suffer from insomnia, nervousness and even constipation during pregnancy. Proper exercise can help pregnant women relax and relieve fatigue.
4. Quickly adapt to pregnancy reaction
Moderate exercise can effectively regulate the nervous system of pregnant women, help pregnant women quickly adapt to a series of pregnancy reactions, enhance appetite, and thus promote the absorption of nutrients.
For baby, baby:
1. Promote fetal brain development. Pregnant women's exercise increases the blood oxygen content for the mother, promotes the release of enkephalin and other beneficial substances from the mother's brain and transmits them to the fetus, which is beneficial to the growth and development of the fetus; In addition, exercise can shake amniotic fluid, promote the circulation of amniotic fluid, stimulate the whole body of the fetus, and be beneficial to brain development.
2. Promote fetal physical development. When pregnant women exercise, it is equivalent to the fetus also exercising, which can effectively reduce the probability of fetal obesity. Exercise can promote the development of fetal respiratory system, sensory system and various organs, and promote the healthy growth of the baby.
Several sports suitable for expectant mothers
There are two main reference standards for pregnant women when choosing appropriate exercise methods: first, whether they can enhance cardiovascular function; The other is whether you can enhance your flexibility and help you have children in the future. The following exercise methods are more suitable for pregnant women.
walk
Walking is the first choice for pregnant women. The walking range is not large, no other props are needed, and it is simple and easy. Walking can effectively enhance the cardiovascular function of pregnant women and help them have a good mood. Pregnant women might as well go to the park with their families every day, chat and relax.
swim
Swimming can exercise the whole body muscles of pregnant women, and it is also a relatively safe exercise for pregnant women. Swimming in the water can relieve the fatigue of pregnant women. Under the buoyancy of water, mothers will feel that their bodies are not so heavy.
3. Aerobic exercise
Aerobics generally needs to go to the prenatal education center to learn, and every movement learned is beneficial to the fetus and pregnant women. Regular exercise for a period of time is helpful to the cardiovascular exercise of pregnant women. In addition, expectant mothers can also exchange feelings with other pregnant women and solve the distress and confusion encountered in daily life.
dance
Dancing is also an effective way to help pregnant women relax and promote blood circulation. Pregnant women can play some relaxing music and dance at home, or go to some training classes to study. The range of action must be small, so as to avoid jumping, rotating and other large-scale actions.
5. Yoga
Yoga is an effective way to enhance the flexibility of limbs, which can make limbs more flexible and relieve the pressure on limbs.
stretching
Stretching can effectively prevent muscle strain and make the body more relaxed and flexible. While doing stretching exercise, it is best to combine it with the exercise of strengthening cardiovascular training to achieve better results.
How to exercise in early, middle and late pregnancy?
Pregnant women need to adopt different exercise methods at different stages of pregnancy to help promote the healthy growth of themselves and their fetuses.
early pregnancy
/kloc-Before 0/2 weeks, the exercise rhythm of pregnant women must be slow, and pregnant women can go for a walk, jog and do radio gymnastics. It is more appropriate to choose gymnastics with a slower pace, and pregnant women should not do gymnastics jumping.
Second trimester pregnancy
/kloc-after 0/2 weeks, pregnant women should do some light exercise, and the range of exercise must be small. Pregnant women can do yoga, swim and dance some slow dances. These exercises can help pregnant women enhance their flexibility. Before exercise, the body should be in a relatively relaxed state.
Late pregnancy
In the third trimester, pregnant women should do some slow-moving exercises, such as stretching. Strengthen the training of arms, legs and pelvic floor muscles to prepare for future delivery. The movements must be gentle to avoid premature delivery of the fetus.
The best time for expectant mothers to exercise
Four to seven months after pregnancy is the best exercise period for pregnant women. Proper exercise during this period can help pregnant women improve blood circulation and enhance the training of pregnant women's muscle tissue, which is beneficial to future delivery.
Generally speaking, the air quality in rural areas is better, and pregnant women can choose to train in the morning and evening; When pregnant women living in cities exercise every day, it is best to avoid the period from 4 pm to 7 pm, because the air pollution in cities is more serious during this period.
Three kinds of exercises to help pregnant women give birth
Walking can enhance the cardiovascular function of pregnant women. Whether you like walking or not, you must take more walks after pregnancy. Walking can also help digestion and enhance endurance. Walking in the third trimester can help the fetus descend to the pelvis, and the pelvic ligament will become slack, which is helpful for the delivery of the fetus.
Note: pregnant women should pay attention to the time and environment when walking. The walking time is generally less than 30 minutes, and the speed should not be too fast; It is best to choose parks, Woods and other places with better greening for a walk; When walking, family members must accompany them to ensure the safety of pregnant women and help them relieve boredom.
There is no doubt that swimming is more suitable for pregnant women. It can not only exercise the muscles of the body, but also relieve the pressure on the joints and relieve the fatigue of pregnant women.
Note: Choose the right time and environment for swimming. For example, choose a swimming pool with better water quality and fewer people, and do warm-up exercises before swimming to avoid limb cramps after pregnant women enter the water; The best time for pregnant women to swim is 5-7 months after pregnancy, so don't swim again after 7 months, otherwise there will be the danger of premature rupture of amniotic fluid; When pregnant women swim, they must have medical staff or family members around them to avoid being touched by others.
3. pregnant women gymnastics
Gymnastics is a good aerobic exercise, which can help pregnant women relax pelvic floor muscles and help the fetus pass through the birth canal smoothly.