Can pregnant women exercise? Sure! Both sports are suitable, but remember these two points.
What exercise is suitable for pregnant women?
walk
Walking is a moderate exercise, suitable for men, women and children. Pregnant women choose to walk, which not only does not bring fatigue, but also allows pregnant women to see the surrounding scenery while walking, which can relieve stress. At the same time, it can also make pregnant women exercise their physical functions unconsciously, improve their physique and immunity, and create a more favorable development environment for the fetus. Exercise also helps digestion, increases the appetite of pregnant women and makes them better absorb nutrition.
swim
Pregnant women can swim in the first and second trimesters, which can also bring certain benefits to the body. With the growth of the fetus, it will bring great pressure to the pregnant woman's body, especially the pain in the abdomen and back. In water, it can give good support to pregnant women. Under the buoyancy of water, it can greatly reduce the burden of pregnant women and play a very good role in relieving low back pain during pregnancy.
Can pregnant women exercise? Sure! Both sports are suitable, but remember these two points.
What should I pay attention to when exercising?
1. Excellent environment
Pregnant women can choose to go to the park to exercise. Fresh air and beautiful environment can not only relax your body and mind, eliminate the fatigue of a day, but also excrete harmful substances in your body in time through breathing, which is very beneficial to the development of the fetus. If there is no park around, you can exercise in a clean and hidden place around your home, and you must avoid places with dirty air and serious noise, which will not only affect the exercise effect, but also pose a threat to the health of pregnant women and fetuses.
Avoid excessive exercise.
Exercise time and amount of exercise must be clearly understood. Pregnant women are in poor health. Excessive exercise increases the physical burden of pregnant women, which is not worth the loss. It is best to keep the daily exercise time between half an hour and one hour. At the same time, avoid exercising in wet environment such as rain and snow to avoid danger. Accompanied by family members during exercise to protect the personal safety of pregnant women.
Pregnancy is very important for individuals and families. We must protect the health of pregnant women, pay attention to a healthy diet, exercise reasonably, and strive to give birth to a lively and healthy baby.
I did what the nutritionist said: regularly quantify sugar, eat more vegetables, be high in fiber, and be low in oil, but not up to standard. Many pregnant women suffer from hyperglycemia and gestational diabetes. Is there no other way than diet control? Some pregnant women also said that exercising every day before pregnancy is to lose weight, and after pregnancy, they become lazy and unwilling to move. I was abandoned for several months because I was pregnant at an advanced age and worried that exercise would affect my baby.
Can you exercise when you are pregnant? Mother and baby benefit, 9 kinds of exercises are suitable for pregnant women.
Exercise is good for the health of the fetus, and so is the mother.
Is it possible to exercise during pregnancy? The answer is yes. Exercise can obviously help control blood sugar during pregnancy and improve glucose tolerance; Exercise 15-20 minutes can reduce blood sugar by 20-40mg/dl, control weight, maintain or improve physical fitness, relieve stress, help sleep, and relieve back pain, constipation and abdominal distension. The study also found that exercise can also improve fetal vascular elasticity and reduce cardiovascular risk.
It doesn't matter if you don't develop regular exercise habits before pregnancy. As long as it is not prohibited by the doctor, you can start gradual exercise after the fetus is stable for 3 months. Even athletes or pregnant women who have long-term continuous exercise habits should not exercise as long as the doctor tells them not to exercise.
The doctor said contraindications: pre-eclampsia or pregnancy-induced hypertension, multiple pregnancy with premature birth risk, placenta previa (more than 26 weeks of pregnancy), cervical atresia or cervical cerclage, premature birth or early water shortage, intrauterine growth retardation, and continuous bleeding (more than 0/2 weeks of pregnancy).
Professional coaches such as walking, brisk walking, water sports, swimming, exercise bike, flywheel, group aerobic course and yoga for pregnant women are all suitable for pregnancy. If you feel short of breath before exercise, or feel dizzy, headache, chest tightness, muscle weakness, leg pain or swelling during exercise, please stop the current exercise. In case of uterine contraction pain, vaginal bleeding and vaginal leakage, you should seek medical advice as soon as possible.
Pregnant women should try to avoid engaging in high-risk sports, such as sports that need to move quickly or may hit the abdomen, such as boxing and ball games. You also need a high-pressure or overheated sports environment, such as scuba diving, Bikram yoga, high-temperature Pilates and so on.
Exercise time should not exceed one hour every day.
It is suggested that the exercise time should start from 5- 10 minutes every day and gradually increase by 5- 10 minutes every week-5- 10 minutes in the first week and 10-20 minutes in the second week. In principle, it should not exceed 60 minutes a day, and should reach 150 minutes a week, so as to achieve moderate-intensity exercise that can speak but not sing.
Remind pregnant women with blood sugar problems to monitor blood sugar before starting exercise to confirm whether there is abnormal blood sugar (blood sugar 200 mg/dl); Wear appropriate clothes, especially to provide support for the developing breasts and abdomen, increase protection, and prepare enough water supplement at any time before, during and after exercise to avoid dehydration.