What exercise can you do in the early stage of pregnancy? We know that pregnancy is an important thing. Many women stay at home when they are pregnant and are always in a very lazy state. Pregnant women need proper exercise. Let's share what exercise they can do in the early pregnancy.
What exercise can you do in the early stage of pregnancy? 1 pregnant women climb stairs.
Climbing stairs is a common thing. Living in a tall building, sometimes people can only choose to climb stairs because of elevator failure, and many people exercise by climbing stairs. However, is it also suitable for pregnant women in special periods of pregnancy to climb stairs?
It is good for pregnant mothers to climb stairs. Pregnant mothers can build up their physique by climbing stairs. Climbing stairs for pregnant women can produce the effect of exercise, strengthen the heart function of expectant mothers, and also move the pelvis. It can also exercise the thigh and hip muscles of pregnant women, enhance physical strength, accelerate delivery and promote postpartum recovery.
But it is harmful for pregnant women to climb stairs. Stairs climbing by pregnant women will do harm to pregnant mothers and babies. Pregnant women themselves are heavier, and climbing stairs will increase the pressure on the spine and the friction of the knee joint, so climbing stairs too much will easily lead to backache and knee injury. Especially when going down stairs, the possibility of injury will be higher. In addition, climbing stairs will shrink the abdomen and increase abdominal pressure, which is not good for pregnant women and fetuses.
Pregnant women jogging
Once pregnant, do any exercise carefully, not only for yourself, but also for the healthy development of the fetus in the womb. Therefore, many people are regarded as national treasures by their families after pregnancy, and they are not allowed to do anything, let alone do some sports. However, this way of raising a fetus is incorrect. In order to be healthy, pregnant women should do some exercise properly. Jogging is one of the exercises for pregnant women.
Pregnant mothers should also pay attention to skills when jogging. Before jogging, they should walk 10 minutes to warm up, then start jogging for 3 minutes and walk for 2 minutes. If you feel comfortable, run for 30 minutes and walk for 5 minutes before running. Or, warm up 10 minutes and run for 20 minutes. Be sure to walk and stretch for 5 minutes. And don't forget to replenish the water and electrolyte lost after exercise. To supplement potassium, you can eat a banana or drink a glass of orange juice.
Pregnant women's aerobics
When a pregnant woman is pregnant, it will become inconvenient to do things, and every move will become the focus of family attention. For the healthy development of the fetus, the pregnant mother doesn't have to do anything at home, but in this case, there will be insufficient exercise, which is also unfavorable to the' health' of the pregnant mother and the fetus. Therefore, many pregnant mothers have started their own aerobics for pregnant women. Next, let's see what is pregnant women's aerobics!
Pregnant women's aerobics is a kind of aerobics specially designed for pregnant women, which helps pregnant women to exercise during the special period of pregnancy. Pregnant women's aerobics can enhance respiratory and nervous system functions, and it can control weight gain and postpartum abdominal volume increase. At the same time, it can also relieve mental stress, varicose veins and constipation. It is the simplest, most economical and most effective fitness exercise at present.
What exercise can you do in the early stage of pregnancy? 2 Can pregnant women do flat support?
You can't do flat support during pregnancy. Although doing some exercise during pregnancy is good for both pregnant women and fetuses, you can't do strenuous exercise. Such as flat support, sit-ups, etc. Doing flat support during pregnancy can easily lead to miscarriage. Because the flat support is exerted by the small belly, it will squeeze the abdomen and cause miscarriage. Especially in the early stage of pregnancy, don't do flat support. If pregnant women want to do exercise, they can do some mild exercise, such as aerobic exercise and yoga for pregnant women.
What exercise do pregnant women do for the fetus?
Walking: For mom, walking is the best exercise to enhance cardiovascular function. And throughout pregnancy, walking is safe. However, you should also pay attention to the surrounding air quality and traffic flow when walking.
Swimming: Swimming can exercise large muscle groups (arm and leg muscles) and is also good for the cardiovascular system, which can make more and more expectant mothers feel less heavy in the water. Pregnant women must swim in the shallow swimming pool, and casual exercise has a good exercise effect.
Breaststroke is the most suitable swimming stroke for pregnant women, but it may aggravate the pubic pain of pregnant women in the third trimester. Second, we must ensure that the water quality reaches the standard. Otherwise, due to the weak resistance of pregnant women to bacteria, it may cause gynecological inflammation, and once medication is taken, it may affect fetal development.
Low-intensity aerobics: One of the advantages of taking aerobics classes is that you can ensure regular exercise at a fixed time.
Dancing: Dancing can promote the blood circulation of the body. You can dance to your favorite music at home or take a dance class, but you should avoid strenuous exercise, such as jumping or spinning.
Yoga: Yoga can keep your muscle tension and make your body more flexible.
Stretching: Stretching can keep the body flexible and relaxed and prevent muscle strain.
Can pregnant women dance square dance?
Pregnant women should not do too strenuous exercise. Square dance requires twisting the waist, with a large swing, which is not suitable for pregnant women to jump. Moreover, dancing and other sports will increase the oxygen consumption of the body, which is not good for pregnant women and will lead to the phenomenon of fetal hypoxia, so pregnant women can't participate in any dance. Exercise suitable for pregnant women is Tai Ji Chuan, walking and so on. In addition, you need to pay attention to your diet during pregnancy and try to eat nutritious food. Protein and vitamins can be supplemented.
What exercise can you do in the early stage of pregnancy? 3 The best aerobic exercise during pregnancy.
go for a walk
Walking is a good safe exercise, and it can increase people's endurance, which is very beneficial to childbirth. While walking, the mother is also stimulating the baby's exercise. Pay attention to the speed when walking, and choose places with good air circulation, few people and good environment. It is best to take a walk in the soft sunshine, because ultraviolet rays have bactericidal effect and can promote the absorption of calcium and phosphorus in the intestine, which is particularly beneficial to the baby's bone development.
Radio music aerobics
Radio exercise is a kind of exercise suitable for pregnant women. However, little or no bending and jumping is done. In the third trimester, we should not only reduce the bending and jumping movements, but also properly control the rhythm of other segments, but we can add some movements ourselves, such as moving ankles, wrists and necks. Don't get tired every time. You can not sweat a little.
There is swimming.
In the first three months of pregnancy, swimming is good exercise. It can reduce joint load, promote blood circulation and play a positive role in the development of baby's nervous system. When swimming, the pressure of water on the chest can strengthen the breathing action, increase the vital capacity, help pregnant women hold their breath and shorten the later labor process. The change of body position in water is beneficial to correct fetal position and promote natural delivery.
There are bicycles.
Prevent brain aging and improve the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
There is jogging
Improve the quality of sleep. Through running, the blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. "Breathing" effect, in the process of running, the average vital capacity increased from 5.8 liters to 6.2 liters, at the same time, the oxygen carrying capacity in the blood will also be greatly increased.
Matters needing attention in aerobic exercise during pregnancy
1, it is not advisable to stop while exercising.
Exercise suddenly "brakes", the whole body blood can't flow back to the heart in time, and the blood supply of the heart to the whole body organs and tissues will suddenly decrease, which will lead to dizziness, nausea, vomiting and even shock symptoms, so you should continue to do relaxation exercise after exercise.
Don't drink plenty of water after exercise.
In summer, you sweat a lot and are thirsty. If you drink a lot of water at this time, it will add a heavy burden to the digestive and blood circulation system and the heart. Drinking a lot of water will also lead to a large loss of salt in the body, which will lead to cramps and spasms. The correct way is to take a short rest after exercise and drink some light salt water in moderation.
Don't eat cold drinks immediately after exercise.
The normal body temperature of the human body is about 37℃. After exercise, the body temperature rises to 39℃ or higher. If you eat cold drinks immediately, it is easy to cause gastrointestinal dysfunction, spasm and gastrointestinal colic.
Don't eat immediately after exercise.
Gastrointestinal blood supply is low during exercise, and eating immediately after exercise will affect gastrointestinal digestive function, which will lead to diseases in the long run. Especially after winter exercise, don't eat hot food. After heat stimulates esophagus and gastrointestinal tract, it is easy to cause symptoms such as bloody stool.