In the second trimester, the mother-to-be's body gradually became heavier, and some of the exercises she used to do often began to be inadequate. Today I will share with you a sport that is especially suitable for the second trimester - swimming.
Swimming has many benefits. Although swimming is possible throughout pregnancy, it is generally recommended to be able to exercise the large muscles of the limbs during swimming in the second trimester. The buoyancy of the water can reduce the weight burden and pressure on the spine, reduce the risk of low back pain and back pain, and ensure that the exercise time of about 40 minutes will not be too hard. Moreover, the secretion of lax hormone during pregnancy will make the ligaments of expectant mothers relax and the stability of the joints decrease. Swimming can reduce the pressure on the joints and prevent sports injuries than jogging and climbing.
Swimming also prevents overheating during exercise and reduces swelling in the arms and legs. Although swimming during pregnancy has so many benefits, if you can't swim in the first place, it is not recommended that you learn from scratch during pregnancy, you can walk in the diving area with protective measures in place, or stretch with the help of the buoyancy of the water.
Let's talk about how to choose a swimming place, it is recommended that you focus on three aspects: first of all, the environment should be comfortable, it is recommended that you choose a comfortable indoor swimming pool. Some modern indoor swimming pools use ozone instead of chlorine disinfection without leaving you with an uncomfortable smell. If the weather is good, you can also choose an outdoor swimming pool, the air is more circulating, avoid swimming in unknown waters, such as lakes and seas, because the bacteria in the water can cause disease.
Second, to see if there is safety, choose a place where a professional lifeguard is present. In this way, in case of an accident, you can also get timely and correct rescue.
Finally, the water temperature is moderate, and the water temperature of 29 to 35 degrees is relatively appropriate. This should also be your body feel more comfortable, the temperature, water temperature is too low easy to cause uterine contractions. The time is best to choose between 10 a.m. and 2 p.m. This is the time when the uterus does not contract easily.
Choose a good venue, ready to go swimming, even if you are a swimmer, you must pay attention to safety when swimming during pregnancy. I've summarized five considerations:
First of all, warm up fully before going into the water, wear non-slip shoes, warm up generally takes 5 to 10 minutes, after warming up, you can first walk in the diving area, do not directly dive into the pool. Secondly, choose the right swimming position, there is no limit to the swimming position in the second trimester, but it is recommended to swim breaststroke in the third trimester and avoid backstroke. Of course, you can also choose a posture that you like and feel safe. Oxygen supply is important for babies, so it's best not to dive and hold your breath when swimming.
Third, timely hydration, you can drink 250 ml of magnesium before swimming, drink a cup for 20 minutes of exercise, and drink another cup after use, especially in hot or humid weather. More hydration is needed.
Fourth, the heart rate should not be too fast, if the intensity of the exercise is too large, it will make you very tired. If you can bring a waterproof bracelet that calculates heart rate, heart rate 120 to 130 is medium strength, if it exceeds 140 it can be slightly slower.
After the last point of swimming, be sure to dry your body in time, and rinse and change clothes in time to avoid vaginal bacterial infection. During the whole swim, any of the following conditions, breathing difficulties, chest pain, dizziness or weakness vaginal bleeding, painful uterine contractions, amniotic fluid leakage, please stop exercising immediately, seek medical attention in time.
The principle of the whole pregnancy exercise is to take it step by step, do what you can, listen to your body's feelings, do not force it or be radical, and enjoy the relaxation of swimming to bring about physical and mental relaxation.
Well, today's article is shared here, I hope that we can have the opportunity to become a better self because of the arrival of our children, be better parents, learn to think, learn to judge, learn to analyze, and accompany our children to grow up with him.
This article is original by the little man at home, welcome to pay attention, take you along with long knowledge!