2022 is the year of the tiger of the zodiac, and many people are looking forward to having a cute baby tiger this year.
It is said that a woman having a child is equivalent to a happy rebirth, and the fatal thing is that after giving birth to a child, she may be fat and confused.
Some girls come back to work after maternity leave, still with smooth faces and slender limbs, and they can't see that they have just been promoted to bao mom; but some girls and children are two years old, or have round stomachs and thick limbs.
The same are all new mothers, how can the gap be so large?
In fact, if you want to maintain a good figure, pregnancy and postpartum exercise are very important, today let's talk about pregnancy exercise those things ~ ~
It is often heard that some "immortal" pregnant mothers around them insist on exercising during pregnancy and usually, and can also have a smooth delivery, and their figure recovers relatively quickly after giving birth, and even preparing for the second child seems to be quite relaxed.
For example, Chen Yihan, a young girl with vitality, is also a variety of running and running in the process of pregnancy, which is simply a windy woman...
But pregnant, there will always be concerns about sports safety, will it hurt the baby? Is it convenient enough to move? Will it be too tired to be bad for pregnant women?
Even if they don't worry, their families will worry, so most pregnant women don't exercise much during pregnancy.
In fact, this is not only the case in China, but a Norwegian survey of 3482 pregnant women showed that only 14.6% of pregnant women followed exercise guidelines, and 1 in 3 people exercised less than once a week [1].
However, there is sufficient research to confirm that moderate-intensity aerobic exercise by healthy pregnant women does not harm the baby and does not cause miscarriage, stillbirth, or other risks [2].
Opinion No. 650 of the American Association of Obstetricians and Gynecologists clearly states[3,4]:
Physical activity during pregnancy is risky and beneficial, and pregnant women without pregnancy comorbidities should be encouraged to exercise aerobically before, during, and after childbirth.
Of course, Chen Yihan's way of movement is not suitable for everyone, and it is necessary to determine the mode of movement according to his own situation.
It is important to note that when a pregnant woman has congenital heart disease, restrictive lung disease, or has had cervical cerclage surgery, membrane rupture, continuous bleeding, placenta previa, etc., it is resolute not to exercise.
If you have anemia, high blood pressure, and poor control of type 1 diabetes, you must see your doctor regularly and determine whether to exercise according to the doctor's advice [3,4].
Exercise can also promote smooth delivery.
The matter of giving birth to a child, on the one hand, is painful, on the other hand, it takes a lot of effort to cooperate with the doctor.
Many mothers work hard, but they are not used in ideas, children are not born, but most of their physical strength is consumed, which is very hard.
However, through certain exercises, it can strengthen the muscle strength of the abdomen, back and pelvic floor muscles, enhance elasticity, make the joint ligaments more relaxed and flexible, help the asymmetrical pelvis to twist, increase the space of the birth canal, help the baby pass through the birth canal more smoothly, and shorten the labor course.
In addition, studies have shown that through fertility dance training, pregnant women can be confident in their own bodies, believe in women's charm and childbirth instincts, and help reduce stress and tension in pregnant women [5].
Moreover, in addition to promoting normal labor, exercise has many benefits of regular aerobic exercise during pregnancy [3,4]:
Reduce the incidence of diabetes and hypertension during pregnancy;
Promote sleep, improve the mood of pregnant mothers, relieve prenatal depression;
If there is back pain, edema, proper exercise is also a good choice;
Helps prevent preeclampsia;
Reduce excessive weight gain during pregnancy and postpartum recovery time.
Of course, the more exercise is not the better, to determine the amount of exercise according to their physical condition.
In general, 2 and a half hours (150 minutes) of exercise per week, or about 30 minutes of moderate-intensity aerobic exercise 3 to 4 times a week.
When possible, the exercise plan can also be determined by a doctor after a comprehensive assessment.
Note: Moderate-intensity exercise assessment– the subjective physical feel score should be 13 to 14 (a bit difficult), or a speaking test: when exercising, as long as you can have a conversation, it indicates that you can tolerate the amount of exercise [3,4].
Tips:
If during exercise, if vaginal bleeding is found, regular and painful contractions, amniotic fluid outflow, dyspnea, dizziness, headache, chest pain, leg and foot pain, lack of strength, and feeling unsteady, the exercise should be terminated immediately [3,4].
In addition to simple aerobic exercises such as regular walking and swimming, the following exercises can be done during pregnancy to promote normal labor:
1. Pelvic floor muscle training
Preparation: Urinate before exercise and empty the bladder.
Movements: Cushion a small pillow, lie flat, bend both knees and slightly separate, concentrate, breathe deeply and slowly, find the feeling of holding urine or pinching the ass, contract the anus first when inhaling, then contract the urethra, so that the pelvic floor muscles are lifted, there will be a feeling of urinating, for 3 to 5 seconds, and then exhale to relax [6].
2. Fertility Dance (also known as Welcome Baby Dance)
It is a dance specially designed for pregnant women. Many of them are currently modified versions, but they basically revolve around breathing exercises, neck movements, shoulder and waist and hip muscle training, and integrate these movements into soft music.
Preparation: Before the general exercise, you can warm up first, and use a dance turban and a waist chain to assist in a low-intensity warm-up exercise for 5 minutes.
Exercise: Stretch the limbs, waist, and back muscles, rotate the head, and breathe deeply in the knee and chest position three times each. It lasts about 30 minutes, and the subjective physical strength score reaches 13 to 14 points, which feels a little difficult, indicating that the exercise effect is achieved.
(Note: It is recommended that pregnant women wear sports watches, and the maximum monitoring heart rate does not exceed (220-age) x 65% to 75% times/min, such as the maximum heart rate of 30-year-old pregnant women does not exceed 133 times/min)
Finally, there is one thing that needs to be said:
Not all exercises are suitable during pregnancy.
Some sports that have body collisions and are easy to fall, such as football, basketball, skiing, surfing, as well as diving, skydiving and other sports, are not suitable for pregnant women.
Some pregnant women choose to do yoga to exercise during pregnancy, but some yoga movements are fixed for a long time, which may affect venous return, and it is not recommended to do high temperature yoga and some difficult movements during pregnancy [3,4].
Tips: The following four things are the correct posture for pregnant mothers before doing exercise, so pay special attention
1. When exercising, try to choose a place where fresh air, temperature and humidity are suitable, and avoid high temperature and high humidity places.
2. Pay attention to wearing loose, comfortable clothes and non-slip shoes for exercise to prevent falling.
3. Before and after exercise, replenish water in time.
4. For half an hour after a meal, do not exercise.
Having said all this, pregnant mothers, do you want to move? Do what you can, let's get started.~
Contributing Author
Wei Xiaoyu | Deputy Chief Physician of the Department of Obstetrics and Gynecology, Peking University First Hospital
bibliography
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[2] Wang C , Wei Y , Zhang X , et al. A randomized clinical trial of exercise during pregnancy?to?prevent gestational diabetes mellitus and?improve pregnancy outcome in overweight and?obese?pregnant women[J]. American Journal of Obstetrics and Gynecology, 2017, 216(4):340-351.
[3] Activity P , Pregnancy E D . Committee Opinion No. 650:, Physical Activity and Exercise During Pregnancy and the Postpartum Period[J]. Obstetrics & Gynecology, 2015, 126(6):e135.
Liang Bing. Opinion of Committee No. 650 of the American Association of Obstetricians and Gynecologists: Physical activity and exercise during pregnancy and the postpartum period[J]. Concord Medical Journal, 2016(S1).
Yan Feng, Lin Yan, Zhang Huizhu. Effect of fertility dance on maternal outcomes in the third trimester and during childbirth[J]. Chinese Journal of Nursing, 2018, 53(09):13-16.
He Xinqin, Chen Mengkun, Jiang Hong. Effectiveness of pelvic floor muscle training during pregnancy in preventing pelvic floor dysfunction[J]. China Maternal and Child Health Care, 2016(23):4957-4959, total 3 pages.
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