Walking during pregnancy turns out to be so much more exquisite

Exercise is all the time, and pregnancy does not stop.

If you are pregnant with a baby, what is the safest, most effective and easy to operate exercise method? Must be a walk!

If you walk often, you can breathe 2-3 times the oxygen, the oxygen inhaled by the mother is transmitted to the fetus through the umbilical cord, which can stimulate the activity of brain cells; walking can promote blood circulation, eliminate symptoms such as edema and low back pain during pregnancy; it can also improve cardiopulmonary function, consciously practice abdominal breathing methods during walking, which can effectively alleviate labor pain.

Therefore, many pregnant mothers will deliberately choose to walk even if they do not perform other exercise methods. But, do you think a walk is just a walk? Nonono, there is also some elegance for walking during pregnancy.

1. It is best to start walking from 16 weeks of pregnancy

In the early stages of pregnancy, abortion is easy, so it is best to avoid walking. In general, walking begins at 16 weeks of pregnancy.

2. Between 10 a.m. and 2 p.m. is the period when the abdomen is most stable; it is best not to take a walk in the weather with strong ultraviolet rays and just after eating.

3. As long as you walk for 30 minutes a day, it is conducive to the health of pregnant women and fetuses. In general, walking 3-5 days a week, but it is best to adjust appropriately according to your physical condition.

1. Adequate hydration

Wheat tea or ion drinks should be prepared before the walk. During the walk, it is necessary to adequately replenish water so that dehydration can be prevented. If you walk on an empty stomach, you are prone to fatigue, so you must eat some food before walking for 1 hour.

2. Get plenty of rest

When the body is tired, it is absolutely impossible to walk blindly, in the process of walking, the speed must be properly adjusted according to the physical state, so as to improve the effect of walking prenatal education. When you are physically tired or depressed, you must rest adequately.

3. Road selection

If pregnant, the joints will be loose, so it is easy to have sore feet. When walking, it is best to walk flat. In addition, going uphill will increase the burden on the abdomen, so it is best to walk on a smooth dirt road or lawn.

4. Breathing method

If you want to breathe a lot of fresh air, you must pay attention to the method of breathing. Inhale deeply through your nose and exhale with your mouth. When labor pain occurs, the breathing method of breathing and exhalation is also used, so the breathing method can be practiced by walking.

5. Correct posture

When walking, the correct posture is very important. If you walk with your head down, it will increase the burden on your neck and shoulders, so spread your chest and look ahead. Do not take too large a step, it is best to move your feet frequently. The foot is known as a scaled-down version of the human body. After a walk, tired feet should be massaged. During pregnancy, a massage stick cannot be used and should be gently massaged with the hands. In addition, foot massage cannot be done before 4 weeks of pregnancy, and foot massage should be started from the time when the fetus is fully implanted and enters a stable period.

Foot massage

Grasp the protruding part of the toe and knead gently, then slowly rotate the toe.

Massage from the tip of the toe in the direction of the heel, using the thumbs of both hands to press the soles of the feet.

Gently massage the soles of the feet with the second joint of the fist. Do not use force, as long as it is properly stimulated, you can get a good massage effect. Finally, rotate the ankle vigorously and stimulate the soles of the feet appropriately. Massage the other foot in the same way.

Calf massage

Gently stroke the calf from the bottom up with the palm of your hand. Sit comfortably in a chair and slowly massage your calves from your ankles to your knees with your palms.

Massage the calves with the tips of your thumb and other fingertips as if you were pinching something.

Grasp the calf with both hands, and then gently twist the calf like a piece of clothing, from the ankle to the knee, and then twist the calf in turn.

Massage the calves 1-3 times, then knead the sides of the calves with your hands, or gently pat the sides of the calves with your fists.

At the end of the calf massage, gently rub the calf from the bottom up with the palm of your hand to eliminate the fatigue that accumulates on the calf.

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