When going to the clinic, I can always encounter some pregnant mothers complaining, saying that because they are worried about accidents after pregnancy, they hardly exercise, so they control or even reduce the amount of food, but the weight is still "over the standard" too much, what can be done?
There are many expectant mothers like this, some of whom do not exercise often before pregnancy, and after pregnancy, they do not love sports and dare not exercise. Some people who are athletes before pregnancy do not know what to do after pregnancy because of various worries. Today, let's talk about the two or three things about pregnancy exercise.
1: Why exercise during pregnancy? Isn't it good to sit and lie down?
A: Modern people are rich in living materials, and there is rarely malnutrition, but more often than not, the weight gain during pregnancy is too fast.
Proper exercise can help pregnant mothers control their weight, prevent excessive weight gain, and reduce insulin resistance, prevent complications such as gestational diabetes and gestational hypertension, which is beneficial for both mothers and babies.
In addition, exercise during pregnancy can also strengthen muscle strength and reduce joint edema, thereby alleviating the pain caused by changes in the body during pregnancy, such as lumbar anterior bulge and excessive joint burden. Appropriate exercise during pregnancy can also enhance the physical strength of pregnant women, which is also very beneficial to promote the progress of labor and childbirth. Not only that, exercise can also improve the mood of pregnant women, increase vitality, improve sleep, and reduce prenatal and postnatal depressive episodes.
Therefore, it is recommended that in addition to pregnant women with contraindications to exercise during pregnancy, they can carry out regular exercise drops!
Second: How to choose exercise during pregnancy?
A: Usually, moderate-intensity exercise is recommended for pregnant women without contraindications to exercise after full evaluation by an obstetrician.
What is moderate-intensity exercise? Simply put, it is a little difficult to feel a little bit of intensity when exercising, but you can still talk to others while exercising. However, it should be noted that if the pregnant mother has not exercised regularly before pregnancy, it is recommended to start with low-intensity exercise during pregnancy and slowly and gradually increase the intensity of exercise.
The form of exercise is mainly aerobic exercise, such as walking, swimming, aerobic exercise, stationary bicycle exercise, etc., when choosing the exercise method, do not choose physical contact, fast movement and other exercises that increase the risk of falling. Supine exercise tends to cause decreased venous return and orthostatic hypotension and is not recommended. For pregnant women who have long-term fitness habits before pregnancy, appropriate anti-drag equipment exercise can be considered. In addition, pregnant women can undergo pelvic floor muscle training, such as Kegel exercises, 3-5 days a week to reduce the risk of future urinary incontinence.
According to the latest guidelines in our country, it is recommended to do moderate-intensity exercise for 5 days a week for 30 minutes each time.
When exercising, we can choose to wear loose clothes and comfortable sneakers, and choose non-slip floors. Drink plenty of water to keep your water and heat supply. Do not exercise in high temperature and high humidity environments.
If a pregnant woman feels any discomfort during exercise, she should stop her activities immediately and seek medical attention.
Three: Which pregnant women are not recommended to exercise?
A: Not all pregnant women can exercise unconditionally!
Before exercising, a professional obstetrician is required to make a full assessment of the pregnant woman's physical condition. When there are some diseases, such as severe heart disease or respiratory disease, severe preeclampsia or eclampsia, poorly controlled thyroid disease, type I diabetes, severe anemia, etc., such pregnant women are not recommended to exercise.
In addition, there are some pregnant women with obstetric conditions, such as cervical insufficiency, persistent vaginal bleeding, signs of threatened miscarriage or threatened preterm birth, premature rupture of membranes, placenta previa, previa, fetal growth restriction, and pregnancies with three or more fetuses are also not recommended for exercise.
The above mentioned situations are not recommended for moderate-intensity regular exercise, daily activities are still OK, and you must not sit completely and lie down without moving.
Author: Pan Yixia
Edit: Sun Mengxin
Review: Zhang Leli
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