According to many years' clinical experience, the main exercise modes are walking and jogging, swimming and yoga.
Walking is a very simple and effective exercise method that everyone can do. In the early stage of pregnancy, walking can play a role in exercising, enhancing heart and lung function, accelerating women's blood circulation, and walking should not be too violent. This way of walking is more suitable for female friends.
For female friends who are not used to exercise, it will also affect their health if they suddenly enter the process of excessive exercise. For female friends, it is a good habit to keep exercising. Jogging and walking are actually the same, the intensity will be greater than walking, but it can effectively exercise the muscles of the legs. You'd better choose the right shoes for running.
Swimming is a very good method and a popular exercise. When swimming in the water, you can exercise with the help of the reaction of buoyancy, so that the whole person's mood will be more relaxed and the injury coefficient of sports will be smaller. You don't need too much exercise to consume calories in your body.
Female friends who are ready to get pregnant can exercise effectively by choosing some exercise methods, and can also enhance their own resistance and resist the occurrence of diseases. There are many exercises to choose from, including yoga and pilates, which are very common exercises. Friends can choose the exercise mode that suits them according to their own needs.
These exercises can eliminate nervousness, improve impetuous feeling, play a positive role in regulating mental health and body cardiopulmonary function, and can also achieve the function of regulating endocrine, which can effectively improve the quality of eggs and sperm.
In addition to proper exercise, we should also develop good living habits, stay up as little as possible, and at the same time, adjust our body to a better state and maintain a happy mood, which is conducive to improving the probability of pregnancy.
Hello, during pregnancy, you can actually do most sports, such as yoga, gymnastics, brisk walking, jogging, swimming and ball games.
But we should pay attention to moderate exercise, avoid perfunctory exercise with too little intensity and too short time, and avoid exercise with too much intensity or too long time, which is more dangerous.
Exercise during pregnancy is mainly to exercise cardiopulmonary function, promote blood circulation, enhance physique and immunity, and promote health.
Please pay special attention to the following aspects:
① In general healthy people, it is better to slightly accelerate the heart rate during exercise, and it is best to keep it around 120 140 beats/min, and the maximum is not more than 180 beats/min, especially those with cardiovascular diseases, and exercise under the guidance of a doctor.
② It is better to sweat slightly and breathe a little faster during exercise, and it is not advisable to sweat a lot, otherwise excessive exercise will damage your health.
③ Exercise time: It is generally recommended to exercise for 3-5 days a week and 30-60 minutes a day. The interval between exercises should not exceed 2 days, and the time for each exercise should not exceed half an hour. You can also use the debris time to do some simple exercises, as long as the accumulated time reaches 30-60 minutes every day.
Exercise can be done properly during pregnancy. Exercise can strengthen physical fitness and lay a better foundation for pregnancy. Most exercise can be done during pregnancy. Women can swim, run, walk and practice yoga. And it's no problem to go to the gym to practice equipment. Men can also play ball, run, climb mountains and swim. These aerobic exercises can improve the body's resistance and improve the quality of sperm and eggs. In addition to proper exercise, we should also develop good living habits, stay up as little as possible, and at the same time, adjust our body to a better state and maintain a happy mood, which is conducive to improving the probability of pregnancy.
Pregnancy preparation refers to the preparations made by pregnant women or their families for pregnancy. Pre-pregnancy conditioning is divided into "body" and "mind". Healthy and reasonable pregnancy preparation can improve the baby's health more effectively.
First, what do you need to prepare for pregnancy?
1. Psychological preparation
Giving birth to a small life is a very serious and important matter, which requires full communication between husband and wife; Whether it is for the future baby rearing, economic reserves, or the arrangement of working hours, it needs to be evaluated. Moreover, both husband and wife must reach the same goal, and whether the small situation that occurs during pregnancy and after the baby is born can be faced together.
2. Physical preparation
1, adjust your work and rest habits, try not to stay up late and keep enough sleep. Do not smoke or drink during pregnancy, and stay away from second-hand smoke; Eat a reasonable diet and eat less fried, pickled and other foods.
2. Keep exercising every day, whether walking, jogging or yoga; But pay attention to the intensity of exercise and try to avoid excessive exercise; Scientific exercise can enhance physical fitness and improve immunity.
Second, what exercise can improve health?
walk
Walking is a sport suitable for anyone. You should choose an environment with fresher air as much as possible, and you don't have to walk too fast or too long. At first, you can slow down and don't walk too fast, lest your body shake too much and cause fatigue.
2. Jogging or brisk walking
Proper weight helps to conceive. Jogging or brisk walking can consume more energy and burn excess fat than walking.
Empty your bladder before exercise and put on loose and comfortable clothes. If you feel uncomfortable during the period, you can pause to rest and adjust the jogging time according to your physical condition, so don't be too tired. Just like walking, please do it in an environment with fresh air and spacious space.
swim
Swimming is a very good exercise, which can increase the strength of supporting weight and improve endurance and flexibility. Swimming can increase heart and lung function, improve mood and help maintain a good attitude during pregnancy.
It should be noted that the swimming time should not be too long and the water should not be too cold, otherwise it will cause muscle spasm.
4. Yoga
Practicing yoga can enhance physical strength and muscle tension, enhance the balance ability of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, yoga can also stimulate glands that control hormone secretion, accelerate blood circulation, and help pregnant women master breathing control methods well, which is conducive to future delivery.
Third, everyone knows that folic acid is necessary for pregnancy. How and when to eat?
Folic acid is a kind of vitamin B complex, which was originally extracted and purified from spinach leaves, so it was named folic acid. It can promote the maturation of young cells in bone marrow. If people lack folic acid, it will cause megaloblastic anemia and leukopenia, which is especially important for pregnant women. Folic acid supplementation during pregnancy and early pregnancy (perinatal period) can prevent fetal congenital neural tube defects (neural tube defects).
For ordinary pregnant women, it is recommended to supplement 0.4mg to 0.8mg folic acid every day from the time of possible pregnancy or at least 3 months before pregnancy until the third month of pregnancy.
For women with a history of neural tube defects, it is necessary to increase the supplement dose of folic acid, and add an additional 4mg every day from the possible pregnancy or at least before pregnancy 1 month. Because there is no 4mg dosage form in China, there is a 5mg dosage form, so an additional 5mg folic acid can be added every day. Of course, if you can tolerate taking 10 tablets of 0.4mg folic acid every day, you can also supplement it.
Exercise is very important, it can increase blood flow, and in addition, it can increase dopamine during exercise. Dopamine becomes a happy hormone, which is very important for pregnancy preparation and egg growth. But it must be noted that there is no need to exercise excessively.
We advocate an aerobic exercise, such as walking. When you walk, take your legs a little bigger and move your hip joint, because the baby will be conceived in your pelvic cavity in the future. In fact, you should sweat, walk faster or jog until you sweat and increase your heartbeat.
Yoga can promote blood circulation around the uterus, soothe our nerves and relax our spirit.
Basically, it is best to walk during pregnancy for 30 minutes every day. This is a good way to raise eggs.
Walk slowly or swim to improve heart and lung function.
Nowadays, many people get married late and pay more and more attention to pregnancy preparation. Many people begin to make preparations six months before pregnancy. Check your body, then pay attention to your usual diet and try to adjust your body to the best condition. At this time, in addition to supplementing nutrition, we should also pay attention to exercise at ordinary times, and we can also try these kinds of exercises.
1, take a walk.
Whether it is pregnancy preparation or walking during pregnancy, it is a good way. This exercise is very simple. You can go out for a walk after dinner every afternoon. However, there are many places to pay attention to. When walking, pay attention to avoid crowded time periods, and don't go out when there are many people. There may be a collision. In addition, choosing a time with fresh air, or going out to breathe fresh air in the morning after the sun comes out, is conducive to a happy mood. When walking, choose a pair of sneakers that fit you, and don't wear slippers or high heels.
2. jogging.
Maybe for many people, walking is too little and they may want to increase their exercise intensity, so they can choose jogging. Proper jogging every day can enhance heart and lung function, increase vital capacity and help burn fat. However, you must pay attention to warm-up actions before running, and wear sportswear and sneakers. Never start running without getting ready for warm-up, which will easily cause muscle strain and make you uncomfortable. In the process of jogging, if you feel uncomfortable, you should rest in time.
3. Yoga.
Nowadays, many people pay more and more attention to yoga, because practicing yoga can enhance physical strength and help balance the body. At the same time, it can also enhance the flexibility and flexibility of the body. Yoga has many benefits. Practicing yoga can stimulate and control hormone secretion, accelerate blood circulation, and practice breathing control methods. It is very helpful for pregnant women and is also conducive to natural delivery.
In addition, for pregnant people, swimming is also a very good exercise mode, which is conducive to the acceleration of blood circulation, can also consume physical strength, lose excess fat, and is more conducive to pregnancy preparation. However, when choosing a swimming venue, we should also pay attention to going to a regular place to exercise, having lifeguards and paying attention to hygiene.
During pregnancy, in addition to aerobic exercise to increase cardiopulmonary function, today I will introduce you to a pelvic exercise. In fact, this set of training is based on some classic movements in yoga practice, combined with the essentials of pelvic floor muscle training. It is very suitable for pregnant women to practice for a long time, which can directly enhance muscle tension and promote blood circulation in uterus, especially for promoting qi and blood circulation in male and female reproductive systems and laying a foundation for postpartum rehabilitation. I often recommend it to my pregnant female friends, so how to do it specifically, and then I'll teach you.
Pelvic exercises are divided into two groups of coherent movements.
The first group of actions
First, put your feet together, bend your knees, sit down, straighten your waist and inhale. Then slowly separate your knees while exhaling, and the angles of opening on both sides should be the same, fully stretching the femoral joint. Finally, while exhaling, return your feet to their original state and put your knees together.
Isn't it simple? This set of movements can not only exercise our pelvic floor muscles, but also help improve lymphatic circulation!
Finish the first set of actions, and then talk about the second set of actions.
First, you sit on the floor, put your feet aside, feet up, and then adjust your breathing, with your upper body leaning back slightly and your hands supported on the floor. Remember, this action requires us to keep our backs straight and not hunched.
Step 2: Take a deep breath, let your body lie back slowly, and stretch your hands back for about 10 second. You can feel the feeling of stretching the front side of your thigh.
The third step is to take back your hands and straighten your feet;
Step 4: Lift your left foot, put your knees in your hands for about 5 seconds and then put it down. Repeat the same action with your right foot, twice left and right. Remember to move slowly and look straight at our instep when holding your knees with your hands.
Step 5: After step 4, let our bodies return to their original positions and keep lying flat. Then, bend your knees, put your hands under your knees and keep your fist distance between your feet. This action can help adjust the left and right height of your body. Remember, your feet should not be high or low, and your feet should be the same height.
The sixth step is to cooperate with breathing, like doing sit-ups, try to lift the upper body as much as possible, keep still and do five breaths.
Step 7: When exhaling with the fifth breath, let go of your hands and relax with your feet flat on the floor, and keep this posture 10 second.
If we want to improve the fertility function through "exercise", we must combine "exercise" with "exercise" and carry out appropriate physical activities through conscious guidance and breathing. Another thing is that you insist that the best action starts today!
You can do some regular exercise during pregnancy. You can usually do sports in parks, gymnasiums or at home. For example, if you like to play badminton, you can play with friends and family for about half an hour. For example, running is easier. Jog on the treadmill, in the community and in the park for about half an hour. Be careful not to do particularly dangerous sports. What intensity do these movements reach? Look at your heart rate. The effective heart rate is 220 MINUS your age, and you get a difference, multiplied by 60%. I feel very tired and breathless, which can play the purpose of exercise, but it is a little hard.
1, take a walk.
When walking, you should pay attention to avoid crowded time periods, and don't go out when there are many people, which may lead to collisions. In addition, choose when the air is fresh. When walking, choose a pair of sports shoes that fit you. Do not wear slippers or high heels.
2. jogging.
Proper jogging every day can enhance heart and lung function, increase vital capacity and help burn fat. However, you must pay attention to warm-up actions before running, and wear sportswear and sneakers. Never start running before you are ready to warm up, which will easily cause muscle strain and physical discomfort. In the process of jogging, if you feel uncomfortable, you should rest in time.
3. Yoga.
Practicing yoga can stimulate and control hormone secretion, accelerate blood circulation, and practice breathing control methods. It is very helpful for pregnant women and is also conducive to natural delivery.