Research shows that it is a good indirect prenatal education to do more appropriate exercise during pregnancy. Through exercise, it can help pregnant mommy to prevent constipation and varicose veins, make joint ligaments soft, strengthen abdominal muscles, avoid excessive weight gain of herself and her baby, and relieve all kinds of discomfort caused by getting heavier and heavier, so as to give birth to a baby smoothly during delivery. At the same time, it can also promote the development of the baby's brain and bones, and help the baby to form a good personality after birth.

Matters needing attention in pregnant women's exercise

1, don't go for a walk in downtown areas. The air in these places is high in automobile exhaust, and excessive inhalation will affect the baby's brain development.

2, walking should pay attention to science, it is best to slow down at the beginning, the walking distance is about 1 km, first three times a week, and gradually increase the distance.

3. Try to avoid places with slopes or steps when walking, especially in the third trimester, so as not to increase the chance of falling.

4. When the weather is too hot, it is not advisable to go for a walk between 10 morning and 3 pm.

The heart rate of pregnant women should not be too fast during exercise, and try not to exceed the maximum heart rate. Maximum heart rate =(220- age) ×60%. If pregnant women feel dizzy, sick or tired during exercise, they should stop exercising immediately; In case of abdominal pain or vaginal bleeding, you should go to the hospital for examination in time.

Pregnant women should also pay attention to loose and comfortable clothes and light shoes. Replenish water in time during exercise to prevent collapse; Keep warm to avoid catching a cold; It is best to exercise in a place with fresh air and shady trees, which is good for the physical and mental health of the mother and fetus.

Finally, it is emphasized that pregnant women with diabetes can appropriately increase exercise to control blood sugar; Pregnant women with hypertension should limit their exercise; Pregnant women with a history of habitual abortion should stay in bed in the first trimester; It is best for pregnant women with multiple pregnancies to choose moderate exercise such as walking. In short, everyone's situation is different, and it is best to consult an obstetrician before arranging appropriate exercise.

Do pregnant women often exercise outdoors?

Outdoor exercise for pregnant women is good for the fetus. Walking is a very suitable exercise for pregnant mothers. There are countless nerve endings on people's feet, which are closely connected with the brain and various organs in the body. At the same time, foot is also the starting point of foot three yin meridians and the end point of foot three yang meridians. In addition, there are more than 60 acupoints below the ankle joint. Regular walking will stimulate these acupoints, strengthen blood vessels, regulate viscera and dredge meridians, thus improving the function of organs and tissues throughout the body. Therefore, walking has the functions of strengthening the body, preventing diseases, promoting sleep, promoting digestion, absorption and excretion.

As long as the weather and body permit, it is best for pregnant mommy to insist on walking outdoors often. Walking places are suitable for places with fresh air and few people, such as boulevards, rivers, parks or suburbs. In this way, pregnant mommy can not only enjoy the scenery, relieve inner loneliness or anxiety, but also promote the blood circulation of the body, enhance the strength of abdominal muscles and pelvic muscles and ligaments, and deliver the baby smoothly.

How to help the fetus do exercise

Studies have shown that at the seventh week of pregnancy, babies begin to squint, swallow, clench fists, raise their hands, stretch their legs and turn around. At the 32nd week, you can open your eyes, yawn, kick your legs hard, and put your hands in your mouth, which shows that your baby has certain sports ability. If we help them do sports training in their mother's womb, it will help them develop sports after birth, such as turning over, grasping, crawling, sitting and fingers.

Method guidance: pregnant mommy lies on her back in bed, her head should not be too high, and her whole body should be relaxed as much as possible; Then, hold the baby in your belly with your hands and touch it back and forth from top to bottom and from left to right. After the above actions are repeated 10 times, gently touch the baby with the index finger or middle finger and observe the baby's reaction. At first, the baby may not have obvious reaction, but after a period of practice and proficiency, the baby can have obvious reaction. But the baby's reaction speed and degree will be very different, and everyone can't be the same. At 24 weeks, if you can touch your baby's head and limbs, you can gently pat your stomach with music and gently push your baby with your hands.

The benefits of gymnastics for pregnant women

After three months of pregnancy, if there is a hall with a beautiful view outside, you can open all the doors and windows. Then, the pregnant mother faces the doors and windows, breathes fresh air and does gymnastics with beautiful and soft music. This kind of gymnastics is called "hall gymnastics". It can not only strengthen the heart and lung function of pregnant mommy, consume body fat, prevent the occurrence of pregnancy-induced hypertension syndrome, but also help to enhance the endurance of delivery.

Benefits of increasing pelvic and waist muscle exercise for pregnant women

Increase the elastic movement of the muscles of the birth canal: lie on the bed, with your hands shoulder-width apart, your head bowed deeply, and your back arched upward in a round shape; Then, hold your head high, straighten your back and move your center of gravity forward. You can do it with breathing, 5- 10 times every morning and evening. This action can help pregnant women move their pelvis effortlessly, increase the muscle elasticity at the exit of the birth canal, and enhance the flexibility of abdominal muscles and back.