Pregnant women's fitness method: walking

For mom, walking is the best exercise to enhance cardiovascular function. Walking can keep you healthy without spraining your knees and ankles. You can walk almost anywhere. You don't need any equipment except a pair of shoes that fit you. It's safe to walk during pregnancy. Of course, it is best to have a prospective father to accompany you. Walking and chatting, feeling the fresh outdoor air, will help to maintain a happy mood.

swim

Health care workers and fitness experts agree that swimming is the best and safest exercise during pregnancy. Swimming can exercise large muscle groups (arm and leg muscles), which is also good for the cardiovascular system, and it can make more and more expectant mothers feel less heavy in the water. The baby swims in amniotic fluid, and the pregnant mother swims in the water, feeling the same environment as the baby.

Prenatal yoga

This is an aerobic exercise that is different from ordinary yoga and yoga during pregnancy. Prenatal yoga has the advantages of yoga, which can keep your muscles tense, make your body more flexible and have little pressure on joints. Enhance strength and flexibility, and reduce the physical stress caused by pregnancy. Promote blood circulation and increase oxygen intake.

Reduce physical and mental stress, promote emotional stability, and increase emotional communication between mother and child. Enhance the flexibility of waist and pelvis joints and muscles, and reduce the pain of childbirth. More importantly, prenatal yoga has played the role of prenatal education, enhanced the baby's physical fitness after birth and developed the baby's brain development potential. It helps to improve the baby's intelligence level and form an optimistic, cheerful and sound personality. But you may need to arrange walking or swimming several times a week while practicing prenatal yoga to strengthen heart exercise.

Stretching: Stretching can keep the body flexible and relaxed and prevent muscle strain. You can combine stretching exercise with exercise to enhance cardiovascular function, so that the body can get comprehensive exercise.

The benefits of yoga for pregnant women 1, and the benefits of yoga for mothers' health.

By stretching and practicing yoga, pregnant mothers can gradually increase the toughness, flexibility and endurance of muscles without putting pressure on their joints. Especially with the increase of belly and the shift of body center of gravity, pregnant women yoga posture can help you keep balance and shape a good posture. At the same time, yoga for pregnant women can effectively improve blood circulation, reduce water retention, strengthen pelvic muscles, and relieve pregnancy pain such as low back pain common in the third trimester. Yoga for pregnant women can also better control blood pressure, which may effectively reduce the risk of preeclampsia.

2. The psychological benefits of yoga to mothers.

Pregnant mothers meditate on beautiful situations through hidden thoughts in yoga, thus reducing the mood fluctuation of expectant mothers during pregnancy and enhancing their awareness of self-regulation. In addition, yoga rest for pregnant women can help you overcome pregnancy fatigue and make you feel energetic. Pregnant women practicing 1 hour yoga rest is equivalent to sleeping for 4 hours.