Can I run during pregnancy? Exercise can keep fit, which is good for your health. Proper exercise is good for your health, and you should also pay attention to your breathing frequency when exercising. So can I run during pregnancy? Let's have a look and learn from me.
Can I run during pregnancy 1 First of all, can I run during pregnancy?
1, whether you can run during pregnancy generally depends on the specific situation. After all, everyone's physical condition and individual differences are great. But one thing is certain: try to avoid strenuous exercise during pregnancy.
2. According to the development changes of the body during pregnancy, in the first and third trimester of pregnancy, it is strictly forbidden to jump, rotate and suddenly rotate with intense and large amount of exercise, so as not to cause miscarriage and premature delivery.
3. Therefore, the jogging plan of pregnant women can start from next month when the body and mind are relatively stable. If pregnant women have the habit of jogging all the time before pregnancy, they can start a jogging plan with the consent of the obstetrician. If pregnant women have not insisted on jogging before, they can gradually increase their exercise intensity under the guidance of obstetricians. You don't have to choose jogging, other sports suitable for pregnancy can be used.
Second, what are the benefits of running during pregnancy?
1, which is helpful for natural delivery. Exercise can improve maternal blood circulation, increase the nutrition of muscle tissue, and make muscle reserve more strength. Expectant mothers are advised to exercise more abdominal muscles. Strong abdominal muscles can prevent fetal dislocation and dystocia caused by abdominal wall relaxation. Strong abdominal muscles, back muscles and pelvic muscles also contribute to natural childbirth.
2. Relieve pregnancy fatigue. Moderate exercise can improve sleep, relieve tension and relieve symptoms such as edema, varicose veins and constipation of lower limbs.
3, quickly adapt to pregnancy reaction. Moderate exercise can enhance the coordination of nervous system function and help pregnant women adapt to a series of changes during pregnancy as soon as possible.
4. Increase appetite and nutrition. Moderate exercise can increase appetite, provide rich nutrition for the baby in the belly, and accumulate enough physical strength for the smooth delivery. Moderate exercise also contributes to rapid recovery after delivery.
Can I run during pregnancy? The answer is that although there is no evidence that you must not run during pregnancy, it is recommended to engage in some less strenuous exercise during pregnancy in order to ensure the safety of expectant mothers and fetuses.
1, be sure to warm up.
Pregnant women will relax their muscles and joints because of hormonal changes. If they don't do warm-up exercises well, it is easy to cause muscle and joint strain during exercise.
2. Wear sports clothes
Sportswear often has the function of absorbing sweat and dissipating heat, which can avoid the discomfort caused by non-sweat-absorbing materials to the skin, and elastic sportswear is also beneficial to the activity and stretching of the body.
3. Exercise intensity should be appropriate.
During exercise, the heart rate should be within 140 times per minute. If it exceeds this range, the blood flow of pregnant women is high and the blood vessels may not be able to load.
4, each time should not exceed 15 minutes.
Most people need to exercise for more than 30 minutes to burn fat, but pregnant women need a short rest after exercise 15 minutes. Even if their physical strength can be loaded, they must start exercising after a short rest. This is because pregnant women must avoid overwork and rapid heartbeat, and the purpose of exercise during pregnancy is not to burn fat, but to exercise the muscle strength of the whole body, so pregnant women should stop for a short rest every exercise 15 ~ 20 minutes.