What effect does walking less in the third trimester have on delivery?
Regular exercise in the third trimester can not only relieve some uncomfortable symptoms during pregnancy, but also effectively control the weight of pregnant mothers. Walking during pregnancy is a relatively safe exercise throughout pregnancy.
● Can't relieve discomfort: Due to the development of the fetus in the third trimester, the pregnant mother may walk slowly and the body will be under great pressure. If you don't exercise regularly, it may aggravate the feeling of backache, and the quality of sleep at night can't be guaranteed, and you often can't sleep over and over again.
● Weight is difficult to control: If there is little activity during pregnancy, the pregnant mother's diet will also decrease. Because of less activity, fat will accumulate in the body, and her weight will increase easily, and the fetus may grow faster. These are not very helpful for childbirth, especially for mothers who give birth naturally, which may increase the difficulty.
● The body can't get exercise: childbirth requires not only the weight of the fetus, the position of the fetus and the birth canal of the pregnant mother, but also a certain productivity to give birth faster. Especially the strength of pelvic floor muscles, if the elasticity is not enough, childbirth will be more difficult.
How to exercise in the third trimester?
If the pregnant mother is placenta previa, it is recommended to reduce the amount of exercise, and don't worry too much, mainly depending on your own situation.
1), avoid "fatigue": the body is different in the third trimester, so you should pay attention to walking and try not to make yourself too hard. Usually, you can use some software to record how many steps and how long you have taken. Some mothers can walk 10 thousand steps a day, while others can only walk two or three thousand steps, depending on their own situation.
2) Try not to climb stairs: Climbing stairs is also a form of exercise. Some mothers think that climbing stairs can speed up childbirth. But in the third trimester, we should pay attention. After all, when climbing stairs, the body's center of gravity is unstable, and it is easy to fall, which is very dangerous.
3) Exercise for half an hour after a meal: Just after a meal, digestive enzymes in the body are digesting food. If you exercise too early, it will affect the ability of the intestine to digest food. It is recommended to exercise for half an hour after meals.
Of course, it is not recommended to go out on an empty stomach. Walking is exhausting, and pregnant mothers are prone to dizziness. Or hypoglycemia.
4), go to crowded places less: With the gradual increase of the stomach, pregnant mothers are inconvenient to move. In fact, any sport has certain risks. Going to crowded places as little as possible is not only unsafe, but also has poor air mobility, which will also have an impact on fetal movement.
You can choose downstairs, square or park, which is quieter. Don't go too far, it's convenient to be close to home. If you feel tired, stop and have a rest.
These activities can replace walking in the third trimester.
The reason why we insist on exercising in the third trimester is actually to prepare for production. If it is inconvenient for pregnant mothers to go out, they can also exercise at home, which is also helpful for childbirth.
A.？ Relax yourself: lie on your back, put a pillow on your back, put your hands flat on your sides, close your eyes, keep your whole body relaxed and reduce the frequency of breathing. Breathe in once and your body will relax. You can do 10 minutes every day to relieve physical and mental tension.
B.？ Abdominal breathing: after lying flat, lie on your back, keep your body straight and put your hands flat. The abdomen expands when inhaling and contracts when exhaling. Relax naturally and try not to push. One group inhaled and exhaled once, and stopped to have a rest every 5~6 times. Before labor, making good use of abdominal breathing can alleviate the pain of uterine contraction.
C.？ Relieve lumbar spine: hold a chair and squat gently (if you can't squat, don't use force), support your body with your hands, bow your head, hang your shoulders and back with your head, and arch your spine. After that, raise your head, let your shoulders and back stand up, and bend your spine downward. Every time you do 10 group, you can slow down the phenomenon of backache, strengthen the muscle strength of your abdomen and back, and help the delivery process go smoothly.