Pregnant women are prone to backache and edema during pregnancy, and they may get fat if they don't pay attention to their diet. If they want to improve these conditions, they can take proper exercise. Ye Haijian, an attending physician in the Department of Obstetrics and Gynecology of Xindian Gengshen Hospital, said: "Clinically, some pregnant women who often give yoga to pregnant women rarely hear their complaints about physical discomfort during prenatal examination, and the delivery is smooth, and there is no physical overdraft. Even if you take a short rest on the day after delivery, you can get out of bed to see your baby and recover well after delivery. It can be seen that regular exercise can really help delivery and postpartum recovery.
Peng, coach and yoga teacher of AFAA Taiwan Province American Aerobic Fitness Association, pointed out: "According to the teaching experience of yoga for pregnant women for many years, many pregnant women feel that regular exercise during pregnancy is helpful for smooth delivery and quick recovery after delivery. There was even a pregnant mommy who made slow progress in the process of natural childbirth, and suddenly remembered the breathing method taught by pregnant yoga and the correct use of pelvic muscle strength during labor pains, so she tried to recall the steps and follow them, and soon gave birth smoothly.
Eight reasons, pregnant women should not be afraid to do sports. In order to avoid exposure to fetal gas, many women carefully protect their tires after pregnancy, deliberately reducing the amount of activity, fearing that it will affect the health of adults and fetuses. In fact, moderate exercise during pregnancy brings many benefits!
1 promotes digestion and absorption.
Dr. Ye Haijian pointed out: "Exercise can promote gastrointestinal peristalsis, help absorb nutrition, and make the fetus get better nutrition. 」
For pregnant women, walking, fitness exercise, yoga or riding a stationary bike are all suitable. Teacher Peng said: "Exercise can increase blood circulation, do some body twisting or stretching, have the effect of * * * stomach and eliminate flatulence. Especially with the development of pregnancy, the stomach is getting bigger and bigger, which leads to the deterioration of gastrointestinal peristalsis. Exercise helps digestion and prevents flatulence and constipation.
Promote metabolism and reduce fatigue and edema.
Exercise can promote blood circulation, increase oxygen content in blood, improve metabolism and improve fatigue. Dr. Ye explained: "Pregnant mommy's spirit will get better and her mood will be calm and stable. When the blood circulation is improved, edema can be appropriately reduced.
Teacher Peng further added: "The biggest change in pregnancy is because the pelvic cavity leans backward, which makes the human lumbar spine bend backward, which is easy to cause backache, hunchback and fatigue. When pregnant mommy is exercising, such as doing yoga for pregnant women, or stepping on a stationary bike, it is natural to have the right posture and keep the balance of her body, so hold her head up and hold her chest, and swing her hands and feet naturally.
3 *** Fetal development
Pregnant mothers often exercise. Dr. Ye Haijian pointed out: "By increasing the oxygen concentration in the blood, the fetus indirectly gets enough oxygen and nutrition, which is helpful for the baby's development. 」
be in cheerful mood
During exercise, the brain will release endorphins, which will make pregnant mommy feel relaxed and happy, which can not only relieve stress, but also prevent postpartum depression. In addition to releasing endorphins, according to medical literature, "exercise will also release alpha waves from the brain to relieve breathing and physical and mental pleasure. 」
5 exercise muscles and pelvic joints to help delivery.
Due to the secretion of hormones during pregnancy, pelvic joints and ligaments become slack. Dr. Ye Haijian pointed out: "Pregnant women can exercise peripheral muscles and improve back pain if they exercise regularly and properly. In addition, training muscles and pelvic joints is helpful for delivery. 」
The exercise uses the strength of pelvic muscles to make pregnant mommy's muscles more elastic and avoid serious lacerations caused by natural production. In addition, Peng said: "If we strengthen the training of pelvic core muscles, including the lower body muscles such as the inner and outer thighs, the front and back, it will help to naturally produce correct exertion. 」
6 Prevention of gestational diabetes mellitus
Through exercise, the utilization rate of blood sugar in the kidney can be improved, and excess sugar in insulin metabolism can be secreted, thus preventing and treating gestational diabetes.
7 control weight and prevent stretch marks
The occurrence of stretch marks, Dr. Ye Haijian analyzed: "The main reason is that the collagen tissue and elastic fibers of the skin are broken and damaged. Through exercise, you can exercise your muscles and make your skin more elastic. In addition, exercise can consume fat, control the extent of weight gain, avoid getting fat too fast, and indirectly reduce the formation of stretch marks.
Whether you are pregnant or not, exercise is helpful to control your weight, especially most pregnant women want to control their weight properly to avoid causing symptoms such as high blood pressure. Therefore, Teacher Peng said, "When your weight control is not right, you can improve it by exercising and eating control. 」
8 Improve sleep quality and enhance resistance.
Pregnant women are prone to poor sleep quality. Proper exercise can improve sleep, exercise can promote blood circulation, promote metabolism, and help improve the immunity of pregnant mothers.
Remember, pregnancy is a major event in life, and childbirth is a difficult and dangerous process. Therefore, no matter what kind of exercise you are engaged in, it is best to consult a professional doctor and a professional sports teacher during pregnancy, so that it is easier to grasp the pregnancy situation. Pregnant mothers can refer to the following indicators to achieve the purpose of pleasure and relaxation and enjoy healthy and safe exercise time.
Increase the amount of exercise step by step.
In principle, the daily exercise is mainly 30 minutes. However, Dr. Ye Haijian pointed out: "It is not the goal of setting 30 minutes at the beginning, but the principle of starting to exercise for 5 minutes the week before, adding another 5 minutes next week, and gradually extending the exercise time. 」
When you exercise, you should pay attention to your own feelings. At first, you feel comfortable and have enough physical strength 10 ~ 15 minutes, and then gradually increase to 20 or 30 minutes. Teacher Peng explained: "If you only exercise for 10 minutes at a time, you will not actually achieve the effect of exercising and training muscle endurance. It is best to gradually increase the time. 」
Choose a ventilated and safe sports environment.
Usually pregnant mommy has a high body temperature, so it is necessary to choose a ventilated or air-conditioned exercise environment. Otherwise, engaging in sports in a sultry environment is easy to cause discomfort or even fainting or shock due to lack of oxygen. If time permits, Mr. Peng suggested to engage in outdoor sports in the evening, which will not be too hot and accompanied by a slow cool breeze, making people feel very comfortable.
Wear loose, sweat-absorbent clothes.
Wear loose, cool and sweat-absorbent clothes when exercising, and avoid wearing tights. In addition, due to abdominal distension during pregnancy, it is recommended to wear appropriate underwear to protect * * *.
After the second trimester of pregnancy, the abdomen gradually becomes bigger and heavier. It is suggested to use abdominal support belt to support the abdomen during exercise to avoid excessive stretching of muscles and ligaments, resulting in uncomfortable feeling of falling.
Empty the bladder before exercise.
Avoid exercise before and after meals 1 hour. Before exercising, empty your bladder to avoid holding your urine.
Add more water before, during and after exercise.
It's hot in summer, so don't forget to replenish water in time when exercising. Drink some boiled water before exercise, drink some water during exercise and replenish water after exercise.
Avoid excessive exercise
Although exercise can consume excess calories, it can't lead to excessive exercise. When the body is overheated, Dr. Ye explained: "On the one hand, a lot of water is lost; Furthermore, when the body temperature is too high, it may endanger the growth of the fetus. 」
If you feel unwell, please stop immediately.
* * * Bleeding, dizziness, shortness of breath, chest tightness, headache, muscle weakness, uterine contraction, decreased fetal movement, water breakthrough, etc. It is not recommended to continue exercising, and it is advisable to seek medical examination. In addition, if you feel unwell, such as fever, cold, diarrhea and so on. Exercise is not recommended to avoid increasing physical burden.
Accompanied by relatives and friends
You'd better find friends and relatives to accompany you before exercise. If anything happens during exercise, someone can help you ensure your safety. In addition, some pregnant women will watch teaching films and exercise at home by themselves. Teacher Peng reminded: "Everyone's pregnancy is different, and the movements of teaching films may not be suitable for every pregnant mother. It is best to engage in sports under the guidance of a professional coach. 」
Proper exercise can improve sleep and enhance the immunity of pregnant mommy.
Temporarily stop, six sports may affect health. Although exercise brings many benefits, pregnant mothers who have complications during pregnancy or have diseases themselves should pay attention. Dr. Ye Haijian explained: "Pregnant mothers have a history of prenatal bleeding, premature delivery, abortion, placenta previa, etc., and exercise is not recommended. In addition, American obstetricians and gynecologists also list diseases that absolutely prohibit exercise, including heart disease and lung disease, which will lead to more shortness of breath and shortness of breath due to exercise, others such as cervical atresia and multiple births. In addition, if there is water breakthrough and pregnancy-induced hypertension, it is not suitable for exercise.
Dr. Ye further explained that taking pregnant women with pregnancy-induced hypertension or epilepsy as an example, the blood pressure increased due to exercise, which increased the blood circulation from the uterus to the muscles around the body and increased the risk of the fetus. As for multiple pregnancy, the more weeks of pregnancy, the greater the uterine load, and exercise may cause uterine contraction.
In addition, if placenta previa is complicated, strenuous exercise is not recommended during pregnancy to avoid bleeding and premature delivery. However, although it is not suitable for exercise due to the above diseases or complications, Dr. Ye said, "Walking and walking are not absolutely impossible. If there is bleeding, dizziness, shortness of breath, muscle weakness, uterine contraction, transparent secretion, etc., you should rest more and not exercise. The following are the exercises that pregnant moms are not suitable for:
1 movement with jumping action
Sports with jumping movements such as badminton and table tennis will not only increase the joint burden when pregnant women stretch their abdomen. Dr. Ye Haijian pointed out: "If you step on the wrong foot and accidentally trip, you may bump into your stomach, causing the risk of premature birth. 」
2. Fast-moving body movements.
Sports that need to move quickly and stretch or pull in different directions, such as basketball, tennis and badminton. Mommy is easy to fall down because of her unstable center of gravity in sports relations, and even pull her joints to cause injuries. Furthermore, in view of the process of rapidly moving the body, Mr. Peng reminded: "The amniotic fluid in the uterus is also rapidly shaking, which may cause discomfort to pregnant women or babies. If you accidentally bump or even fall, it will also affect the health of pregnant mommy. 」
3 Anaerobic exercise
Anaerobic exercise may lead to insufficient oxygen content in the blood, and even pregnant women may be in a state of instantaneous hypoxia because they can't adjust their breathing and exhalation, which may damage their health and that of the fetus.
4. Exercise that compresses the abdomen
Avoid exercise that compresses the abdomen. Dr. Ye explained: "Once the abdomen is compressed, it will also squeeze the fetus in the uterus, affecting mommy's blood circulation. Teacher Peng further explained: "When the fetus is getting bigger and bigger, there is less and less space in the uterus, and the action of pressing the abdomen is bound to cause discomfort to the fetus. 」
5 Long-term lying exercise
Second pregnancy, avoid lying flat for a long time. Dr. Ye said: "Lying flat will compress the inferior vena cava and reduce venous reflux, which may lead to a drop in blood pressure, an accelerated pulse and a pale face. 」
6 diving
It is not suitable for diving during pregnancy. According to American medical literature, Dr. Ye pointed out: "Because the pulmonary blood circulation of the fetus is not mature enough to filter the bubbles generated by diving, diving during pregnancy may make the baby suffer from diver's disease. 」
Go, pregnant mommy, it's time for rhythm! At different stages of pregnancy, the stability of mommy and fetus will be different. Therefore, pregnant women can choose appropriate exercise according to their current state, such as moderate exercise in the early pregnancy; The fetus is relatively stable in the second trimester, so you can try a large amount of safe exercise; In the late pregnancy, you can help to have a smooth physical activity for the purpose of delivery.
Exercise in early pregnancy is simple and gentle.
Embryo implantation is unstable in the early stage of pregnancy. It is suggested that the exercise at this stage should be simple and gentle, and the movement should not be too big. Dr. Ye Haijian reminded: "In case of bleeding and abdominal pain, it is recommended to rest more. Teacher Peng added: "High load or jumping exercise should be avoided in the early stage of pregnancy. 」
In addition, cycling is very popular at present, but pregnant women are not advised to ride bicycles on sidewalks or roads. Apart from the bumps on the road, it is easy to get into danger. If you encounter an uphill road, you must step on it, and your abdomen should have pressure.
All right! go for a walk
It's easy to feel tired at the beginning of pregnancy. Walking outdoors can breathe fresh air, improve fatigue, change the surrounding environment and help to change the mood. In addition, walking can also promote gastrointestinal peristalsis and relieve flatulence.
Although strenuous exercise is not recommended at the beginning of pregnancy, Teacher Peng pointed out: "Not everyone should be still, but you can still simply take a walk, especially at this stage, it is easy to be influenced by hormones and produce nausea and joy. Therefore, it is recommended that pregnant women go outdoors, such as parks, and breathe fresh air, which will help alleviate morning sickness.
Walking is the most convenient exercise. While walking, Mr. Peng suggested trying to do this:
Step 1: On days 1 and 2, relax and simply walk 10 ~ 15 minutes. On the third day, I began to swing my hands or use hand-drawn circles while walking to increase the intensity of exercise.
Step 2: On the 4th and 5th day, increase the swing range of hands and try to extend the time to 20 ~ 30 minutes.
All right! Gentle stretching exercise
Prevent hunchback, breast and muscle relaxation.
Step 1: Thoracotomy, on the one hand, can stretch pectoralis major muscle, avoid shoulder leaning forward, and help prevent hunchback; Another convenience is that the breast has begun to develop during pregnancy, and stretching pectoralis major can promote the development of the breast.
Step 2: Rest on the chair to pad your toes, relax, pad them again, and relax the muscles in the lower part.
Step3: Stretch the calf, such as lunge, and let the heel step on the floor to help stretch the calf muscles.
Moderate and low impact exercise in the second trimester is the most comfortable stage in the whole pregnancy process. At this time, the aversion to happiness and morning sickness are gradually improving. Therefore, when exercising, you can slightly increase the intensity and train muscle endurance. In this way, your physical strength will be better in the third trimester, and you can also exercise your physical strength for production.
All right! swim
When swimming, the buoyancy of water can reduce the joint burden of pregnant mommy. In addition, medical research has proved that pregnant mommy swimming will not affect the fetus. However, Dr. Ye reminded: "The water temperature in the swimming pool should not exceed 32 degrees, so as not to affect the health of the fetus if the water temperature is too high. In addition, you must keep warm after swimming to avoid catching a cold. 」
Although there are many lifeguards in the general swimming pool, Teacher Peng suggested, "It is best for pregnant women to stay in shallow water, keep their limbs gliding easily, avoid running to deep water, and don't rush to increase exercise intensity. 」
Step 1: Do warm-up exercise for 5 ~ 10 minutes before swimming. After swimming, slow down slowly and stop completely, about 5 ~ 10 minutes.
Step 2: Slide and walk easily in the water. Don't rush to train the intensity of exercise at the beginning of swimming, focus on comfort.
All right! Stationary bicycle
Riding a stationary bicycle will also exercise the hip joint, which will help the blood circulation of the lower body and will not affect the knee. However, when riding an exercise bike in the gym, Mr. Peng suggested: "Adjust the resistance to the most comfortable stage and simply train your feet and hip joints to avoid excessive strength. 」
Step 1: Take a easy step first, and then gradually increase the resistance or extend the time.
Step 2: You can use interval training. Step on it easily for 5 minutes, slightly increase the resistance or speed, and step on 1 minute; Then easily step on it for 3 minutes and repeat the operation. Use interval training to increase exercise intensity.
All right! Prenatal yoga
Yoga for pregnant women helps to exercise pelvis and train endurance. Dr. Ye Haijian said: "Pregnant women are prone to low back pain. Yoga can improve low back pain, relieve shoulder and neck pressure, and carry out breathing training during childbirth. In addition to stretching function, yoga also has muscle strength and endurance training. However, Mr. Peng suggested consulting a professional yoga teacher for pregnant women, rather than a general yoga teacher, so as to avoid difficult movements because they are not familiar with the physical state of pregnant women, resulting in excessive exercise. Injured.
All right! climb mountains
Climbing mountains can exercise foot strength and cardiopulmonary function, breathe the fresh air of nature and help to eliminate fatigue. However, Dr. Ye Haijian pointed out, "Do your homework before climbing the mountain. It is not recommended to climb a mountain above 2500 meters. It is recommended to choose a gentle mountain area with a hiking route, which will be safer. 」
Pay special attention to the poor reception of mobile phones in some mountainous areas, or the heavy rain in the past few days may cause soft rocks. It is best to determine the road conditions of the day before departure, so as not to increase the joint burden of pregnant women, or even fall down because of the rugged mountain road. Besides, remember to prepare enough water. As for climbing the mountain, we must pay attention to the road conditions and plan the rest points. You can't climb to the finish line without rest.
Exercise in the late pregnancy is mild.
For the third pregnancy, it is necessary to moderately reduce the amount of exercise, exercise moderately, and strengthen the training of pelvic muscles and abdominal muscles.
All right! Stretching exercise
At this stage, the abdomen becomes bigger and faster, and it is easy to produce shoulder and neck pain and backache when standing upright. It is suggested that exercise should be based on stretching, stretching tight muscles and relieving physical discomfort.
Because the fetus is getting bigger and bigger, causing the burden on pregnant women, Dr. Ye reminded: "When doing stretching exercises, try to slow down the movement as much as possible to avoid the body suddenly losing balance and falling. 」
Step 1: In the third trimester, you can do some back stretching because of the changes in the pelvic cavity.
Step2: Stretch the waist, thighs and calves, and strengthen the training of pelvic floor muscles. Exercising the endurance of lower body muscles can not only increase muscle elasticity and store physical strength, but also help delivery.
All right! climb the stairs
Climbing stairs can exercise pelvic muscles. However, Dr. Ye Haijian reminded, "You can climb upstairs, but it is best to take the elevator downstairs to avoid a great burden on your knees. In addition, you should wear suitable shoes, such as sports shoes, instead of slippers or sandals when climbing stairs. Some pregnant mothers think it is safe to climb stairs in their apartments and buildings, but they may have been used for a long time and have no anti-slip function, which is easy to slip and fall. In addition, Mr. Peng added, "If you feel breathless after climbing to the third floor, you must stop and rest according to your body's feelings, and then climb slowly when you are comfortable, holding the railing with your hands. 」
Set simple goals, such as climbing from 1 building to the fourth floor, and then slowly adding floors. Slow down as much as possible, don't rush to set a time to finish, the most important thing is to proceed smoothly and safely.
All right! swim
Because the pregnant woman's body temperature is higher in the late pregnancy, swimming can eliminate mania and discomfort, and at this stage, the load pressure on the lower back and knees is greater, and swimming can also stretch the back and knees.
Step 1: Warm up before swimming.
Step 2: When sliding in the water, take a comfortable posture first, and then slowly stretch your back and knees. In addition, due to the large abdomen, attention should be paid to avoid collision.
Through the above suggestions, I believe that every pregnant mother can find a suitable exercise mode and greet her baby safely with healthy body and happy mood.
If pregnant mommy exercises regularly, it will not only help to give birth naturally, but also recover quickly after delivery.
Ye Haijian Education: Faculty of Medicine, China Medical University Experience: Resident in Gynecology and Obstetrics, Guangxin Hospital, Chief Physician in Gynecology and Obstetrics &; Clinical researcher and attending physician of obstetrics and gynecology in Guangxin Hospital. Present position: Attending physician of obstetrics and gynecology in Xindian Geng Xin Hospital.