Can you exercise after pregnancy? Modern people's awareness of health care is getting stronger and stronger, and many people have the habit of fitness and shaping. But for pregnant women, there are many things to pay attention to in daily life. So can they exercise after pregnancy?

Can you exercise after pregnancy? 1 Exercise in the first trimester is not recommended, because the embryo in the first trimester is unstable and exercise can easily cause threatened abortion.

In the second and third trimester of pregnancy, you can exercise properly, do proper aerobic activities, maintain proper weight gain, and do moderate-intensity physical activities for less than 30 minutes every day, such as walking, radio exercises, maternity exercises, pedicure exercises, swimming, etc. It is beneficial for pregnant women to gain weight properly and give birth naturally.

Aerobic exercise doesn't last long easily. If pregnant women feel unwell, they should stop exercising immediately.

The rhythm of exercise should not be too fast, nor should it be jumping and bending.

Proper exercise after pregnancy will not only help the growth and development of the fetus, but also enhance the mother's cardiopulmonary function and relieve the discomfort of backache during pregnancy. Promote blood circulation and prevent edema of lower limbs; Increase muscle strength and prevent abdominal muscle relaxation; Prevent mothers from being obese and reduce the risk of certain diseases.

But pay attention to the amount of exercise, not excessive exercise, there are many precautions:

If you are pregnant at an advanced age, premature delivery, placental abruption, etc. , may not be suitable for exercise.

The time of exercise should also be controlled, neither too long nor too short. The intensity and amount of exercise vary from person to person. And don't do some types of exercise, such as sit-ups and other exercises to exercise abdominal muscles.

Therefore, it is recommended that you exercise under the guidance of doctors and fitness coaches. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical advice in time.

Can you exercise after pregnancy? How many benefits does exercise during pregnancy have?

1, reasonable and appropriate exercise can promote the digestion and absorption function of pregnant mothers, provide adequate nutrition for the fetus, and have more physical strength during delivery.

2, exercise, can make pregnant mothers' joint ligaments softer, abdominal muscles stronger, oneself and the fetus gain too much weight, and reduce the growing discomfort of the body, including varicose veins, constipation, fatigue and back pain. It can also reduce diabetes and hypertension during pregnancy, which is beneficial to the smooth birth of babies during childbirth.

3. Expectant mothers who exercise regularly during pregnancy can recover their bodies and physical injuries during childbirth more quickly after delivery.

4. Proper exercise during pregnancy can promote blood circulation, increase oxygen content in blood, eliminate physical discomfort and fatigue, and improve sleep.

5. Exercise during pregnancy can stimulate the development of fetal sensory organs, brain, balance organs and respiratory organs, which is conducive to the formation of good personality after birth.

6. Proper exercise can promote the metabolism of mother and fetus, enhance the physique of pregnant women and enhance the immunity of fetus.

After 2 months of pregnancy, you can do the following kinds of fitness exercises:

1, take a walk. The exercise suitable for early pregnancy is walking. It can be carried out in the nature with trees and flowers, which is beneficial for pregnant women to breathe fresh air, improve nervous system and cardiopulmonary function, promote blood circulation, and enhance metabolism and muscle activity.

2. Be pregnant women gymnastics. Pregnant women gymnastics at the right time can strengthen the physique between mother and child, which is one of the means of early indirect prenatal education. Gymnastics suitable for the second month of pregnancy are sitting exercises and foot exercises.

(1) sitting practice. It is best for pregnant women to sit in a chair with a backrest, which can reduce the pressure on the pelvic cavity to bear the upper body. Before sitting down, put your feet together, move your left foot back a little, and then gently sit in the middle of the chair cushion. After sitting firmly, you can move your hips backwards, put your back on the chair and take a deep breath to stretch and relax your back.

(2) foot movement. Make ankles and toes move freely. With the development of the fetus, the weight of pregnant women is increasing day by day, and the burden on their feet is slowly increasing. It is better for pregnant women to do pedicure every day.

3. Do soothing yoga for pregnant women. Pregnant women can do yoga to stretch their muscles to enhance their physical strength and improve the flexibility and flexibility of the overall muscle tissue.

Can you exercise after pregnancy? 3 Exercise that is helpful for childbirth during pregnancy.

What exercise is helpful for childbirth?

go for a walk

This is a very suitable exercise for expectant mothers. Even if you are an inactive person before pregnancy, you should always take a walk after pregnancy. Walking can help digestion, promote blood circulation and increase endurance. You know, endurance is very helpful for childbirth. In the third trimester, walking can also help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery.

1, pay attention to the speed when walking, preferably at 4 km/h, once a day for 30 ~ 40 minutes, and the pace and time should be gradual.

2. Choose a good environment for walking, such as in the garden or Woods. Try not to go out on windy and rainy days.

It's best to be accompanied by family when walking.

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 and coordinate most muscles of the whole body and enhance endurance.

1, swimming should choose places with good sanitary conditions and few people. Warm up before entering the water, wear goggles when entering the water, and ask others to kick the baby's stomach. Swimming places should be equipped with full-time medical staff.

2. The best swimming time is 5 ~ 7 months pregnant.

3. Swimming should be stopped in the third trimester to avoid premature rupture and infection of amniotic fluid. It is worth noting that this movement should be stopped after the rupture of the fetal membrane.

4, swimming with warm water is better, water is too cold and easy to cause muscle spasm.

5. It is better to swim without fatigue.

Pregnant women gymnastics

This is an aerobic exercise specially designed for expectant mothers, which is beneficial to expectant mothers' delivery and postpartum recovery. Although fitness gymnastics is easy and simple, it will cause low back pain due to weight gain and change of center of gravity. Relax the muscles of the waist and pelvis to prepare for the smooth passage of the fetus through the birth canal during delivery; Can enhance self-confidence, can calmly cope with labor pains.

1, it is best to keep doing it every day, and the movements should be gentle.

Don't be too tired or forced to do exercise every time. It is advisable to stop sweating slightly without feeling tired.

3. In the first three months of pregnancy, don't do jumping exercises. You can do a few beats less each exercise to avoid abortion caused by excessive exercise; After 4 months of pregnancy, you can do a full set of exercises, but bending and jumping are better. In the third trimester, we should not only reduce bending and jumping, but also properly control the rhythm of exercise, and increase some gentle activities, such as ankles, wrists and necks.