Text/Ying Mom
On a platform, I saw a pregnant mother asking, "Can I exercise during pregnancy?" What exercises can be performed? ”
I thought that I had a friend around me before, I didn't know that I was pregnant in the first trimester, and I played badminton with my husband for half a day, and I went to the hospital that night, but in the end it was fine.
There are also some people who like to run and jump rope before pregnancy, so can these exercises still be done during pregnancy?
In fact, after pregnancy, in addition to eating and drinking well, you must also insist on exercise. Insisting on appropriate exercise during pregnancy is very good for the body of pregnant mothers, but not all exercise is suitable for pregnant mothers, and everyone's physique is different.
Principles of exercise during pregnancy:
A big principle to be followed by pregnant mothers is: in the first trimester and third trimester, exercise should be less, and appropriate exercise can be exercised in the second trimester.
If you have symptoms of preterm birth in the first trimester, stop all exercise classes. If the pregnant mother's own situation is still acceptable, you can do some gentle movements. For example, walking, pregnant women's gymnastics and other soothing exercises, yoga and pregnant women's gymnastics are more suitable for sitting exercises and foot exercises.
Expectant mothers who like to run, it is best not to run in the first trimester, it is easy to miscarry, the best choice to jog on the flat road in the second trimester, do not run in the third trimester, and it is true to raise a fetus with peace of mind.
In the third trimester of pregnancy, pregnant women's walking and sleeping will be affected by the fetus, and the exercise intensity of pregnant mothers should also be reduced, and the action suggestions should be mainly soothing. Like walking, pregnant women's exercises are helpful for pregnant mothers' childbirth.
Climbing the stairs can exercise the muscle groups of the thighs and buttocks, help the fetus into the basin, pregnant mothers can be moderate, if you feel tired, you must rest in time, go up and down the stairs to pay attention to safety.
The second trimester is a relatively safe period, and you can exercise a little more.
For example, soothing deep breathing, gentle pregnant women's gymnastics are conducive to blood circulation throughout the body, can promote digestion and absorption, can maintain a good mood, and are good for both the mother and the fetus.
Climbing stairs can strengthen the heart function of pregnant mothers and can move the pelvic bone, but be careful not to overdo it.
Water sports, such as swimming and aerobics, are very beneficial to pregnant mothers. However, pay attention to the water temperature, but also pay attention to timely replenishment. After seven months of pregnancy, it is not suitable to do more exercise, and excessive exercise may lead to premature birth.
Recommended Appropriate Exercise During Pregnancy:
(a) Take a walk
Walking is arguably the best exercise in pregnancy. This is especially true in the first and third trimesters. The fetus is still unstable in the first trimester, and exercise should be mainly small. Walking can exercise, facilitate childbirth, and promote the sleep of pregnant mothers. If a person feels lonely, let your husband accompany you.
It is recommended that from 8:00 to 9:00 in the morning, the longest 30 minutes, not more than an hour, the best place: parks, boulevards and other places with fresh air and less crowds.
(2) Gymnastics for pregnant women
You can choose aerobic exercise with a small range of exercise, which can be done for 45 minutes a day in the second trimester and up to 30 minutes a day in the third trimester.
(3) Swimming
Pregnant mothers who can swim can choose to swim in the second trimester, swimming can increase lung capacity, release pressure, and alleviate low back pain during pregnancy. Moreover, breathing, muscle exertion, etc. during swimming are quite similar to the process of childbirth, so the biggest benefit of swimming is that it can shorten the delivery process. It should be noted that the swimming speed should not be too fast, not more than an hour.
The suitable time is 5 to 7 months of pregnancy, and the water temperature is not easy to be too high when swimming, and it is recommended that it be 29 degrees to 30 degrees. It is best daily between 10 am and 2 pm.
(4) Yoga during pregnancy
Doing yoga can alleviate the discomfort of pregnancy and help smooth labor, but don't try the large range of movements, safety first.
Precautions for exercise during pregnancy
Ten minutes of warm-up before exercise, such as stretching the limbs in situ, pressing the legs, moving the wrist joint, ankle joint, etc.
It is not suitable for exercise within half an hour after a meal, and it should be exercised after 30 minutes to 1 hour after a meal.
When you feel particularly hot, you should stop exercising and drink plenty of water. Drink no less than two liters of water per day.
▼If the following conditions occur, be sure to stop.
1. Vaginal bleeding (not large or small)
2. Regular contractions (a little bloated feeling to stop and rest).
3. The amniotic fluid flows out, at this time to rush to the hospital.
4. Symptoms such as dizziness, headache, chest pain, and difficulty breathing
If one of the above situations occurs, it is necessary to stop immediately and seek medical treatment in time.
There are many benefits of proper exercise during pregnancy, but pay attention not to do strenuous exercise, and it is not advisable to do strenuous waist exercise, otherwise it is easy to move the fetal gas and affect the healthy growth of the fetus.
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I am Ying Mom, a one-child mother, family education instructor, scientific parenting practitioner, parenting master, multi-platform invited quality creators, focusing on parenting dry goods and children's early education psychological sharing, happy text, happy sharing, I handwritten my heart, like to remember to pay attention to forward Oh!
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