What exercise is suitable for the third trimester? Walking, swimming, radio gymnastics and maternity exercises are suitable for the third trimester.
1, take a walk
Walking can not only improve the functions of nervous system, heart and lungs, but also strengthen the activities of leg muscles and abdominal muscles. Pregnant women can take a walk after waking up every morning and after dinner. The time and distance of walking are adjusted according to your own feelings.
Step 2 swim
This is a very good exercise, especially suitable for women who like swimming. In foreign countries, swimming is a common exercise for pregnant women, which can last until the third trimester. Swimming during pregnancy can enhance the heart and lung function, with great buoyancy in water, reduce joint load, eliminate edema and relieve varicose veins, and it is not easy to sprain muscles and joints. Swimming can exercise well, coordinate most muscles of the whole body and enhance endurance.
Step 3 broadcast exercises
Radio exercise is a more suitable exercise mode for pregnant women during pregnancy. But don't do jumping exercises in the first three months of pregnancy, and you can do a full set after four months of pregnancy. But bending and jumping should be done less or even not. Don't be very tired every time. You can stop with a little sweat.
Step 4 practice for pregnant women
This is a health care exercise for pregnant women, which can prevent waist and leg pain caused by weight gain and change of center of gravity, relax the muscles of the waist and pelvis, prepare for the smooth passage of the fetus through the birth canal in the future and enhance confidence. Can calmly cope with the labor pains during childbirth and let the fetus be born safely. But when doing exercises, the movements should be light, gentle, and don't feel tired. Keep doing it every day.
How long should I exercise one day in the third trimester? It is best to do at least half an hour of light exercise every day.
From July to August of pregnancy, the weight gain rate gradually slows down. Walking every night is both safe and practical. Because dinner is generally arranged well, nutrition tends to be excessive, leading to obesity, and the air quality at night is better and the oxygen content is high. Walking itself is an aerobic exercise, and the oxygen content in maternal blood is high, which will directly spread to the fetus and promote the healthy development of various organs. In addition, walking can increase the contractile function of pregnant women's pelvic cavity and prevent fetal malposition. At the same time, walking can also increase the elasticity of pregnant women's abdominal muscles and make pregnant women give birth more smoothly.
The advantage of more exercise in the third trimester is 1. Proper and reasonable exercise can promote the digestion and absorption function of pregnant mommy and provide adequate nutrition for the baby in the belly. Then you will have enough physical strength to give birth smoothly and recover quickly after delivery.
2. Proper exercise during pregnancy can promote blood circulation, increase the oxygen content in blood, eliminate physical fatigue and discomfort, and keep the spirit fresh and comfortable. Let the baby get more blood oxygen supply, speed up metabolism and promote the growth and development of the baby's brain and body.
3. Exercise during pregnancy can promote the development of fetal brain, sensory organs, balance organs and fetal and respiratory system.
4. Proper exercise can promote the metabolism of mother and fetus, not only enhance the physique of pregnant women, but also enhance the immunity of fetus.
5. Because the muscles and pelvic joints of pregnant women have been exercised during exercise, it also creates conditions for smooth delivery in the future.
6. When exercising outdoors, expectant mothers can receive more light, which is conducive to promoting the synthesis of vitamin D, thus supplementing calcium and promoting the baby's bone development.
7. Proper exercise can reduce the mood swings of pregnant women and relax their mood, which is conducive to the formation of a good baby's personality.