Listen to a lot of people say that pregnant women can't do a lot of exercise during pregnancy, but not doing exercise is also bad for the baby's development, which sports can be done by pregnant women, what are the precautions when doing ~ pregnant mothers must take a careful look ~ for the healthy growth of the baby~
Benefits of exercise during pregnancy
Regular exercise during pregnancy can improve heart function, provide sufficient energy for the body and maintain a healthy body. With a healthy body, it will reduce all kinds of discomfort during pregnancy, such as vomiting, low back pain, fatigue and so on.
Before starting any exercise, it's best to habitually ask your doctor for advice to make sure your chosen exercise is safe. After getting the doctor's approval, you should try to do moderate exercise for at least 30 minutes or more, 3-4 days a week. The goal of exercise is to stay healthy before pregnancy, so you don't need to over exercise, just do some exercise approved by your doctor.
Safe exercise for pregnant women
Walking: even if you don't have the habit of walking before you get pregnant, a quick walk around the courtyard is a great way for expectant mothers to start exercising. This will ensure that expectant mothers get cardiovascular exercise, and will not bring too much impact on the knee and ankle. During pregnancy, you can play this sport almost anywhere and at any time.
Swimming: This is an ideal way of exercise during pregnancy, the chance of injury to the baby is zero. The movement in the water provides you with a wider range of activities, and there is no pressure on the joints. The feeling in the water is like weightlessness. You can't feel the weight of your abdomen, so you can move easily. Even in the ninth month, you can still keep swimming, walking and doing aerobics.
Yoga: prenatal yoga classes can make your joints softer and keep your limbs flexible. Yoga can strengthen the exercise of muscle system, promote blood circulation, relax and adjust your mood. During childbirth, you can use first-class technology to keep calm, which is conducive to the smooth progress of childbirth.
Pay attention to posture during pregnancy
Exercise can also increase the contraction strength of pregnant women's abdominal muscles, enhance the flexibility of the waist and the endurance of delivery and the rapid recovery after delivery, which is conducive to improving the health and eugenics of mother and child.
In the early stage of pregnancy, i.e. between 1 and 3 months of pregnancy, the embryo has just taken root in the uterus. During this period, exercise should be careful to prevent abortion, especially for pregnant women with habitual abortion history.
During the period of 4-7 months of pregnancy, pregnant women can do some strength training appropriately, which is also very beneficial for strengthening muscles and bones. The amount of exercise should be no more than 130 beats per minute, and it can return to the heart rate before exercise within 10 minutes.
In late pregnancy, that is, after 8 months of pregnancy, exercise should pay attention to avoid premature delivery. Therefore, in the early and late pregnancy, can not do jumping, rotation and sudden rotation and other intense exercise, might as well take a walk, play taijiquan, do exercises, exercise time should not exceed half an hour.
Exercise during pregnancy is not only for children, but also for themselves. Therefore, the following points should be kept in mind:
1. Don't do weight-bearing exercise on your back after 20 weeks of pregnancy.
2. When pregnant, ligaments are easy to be injured, so try to avoid squatting, high leg lifting and other sports.
3. Too fast heartbeat can cause danger to your child, so don't exercise in too hot and humid places, and pay attention to the increase and decrease of clothes.
4. To drink more water, once there is pain, bleeding, dizziness, dyspnea, arrhythmia, walking difficulties symptoms, must be timely medical treatment.
5. High risk pregnancy, especially pregnant women with hypertension, nephritis, anemia and other diseases, should check their body before exercise, and choose a simple, relaxed and suitable activity mode according to their physical conditions.
Safe exercise for expectant mothers
take a walk
Even if you don't have the habit of walking before you get pregnant, a quick walk around the yard is a great way for expectant mothers to start exercising. This will ensure that expectant mothers get cardiovascular exercise, and will not bring too much impact on the knee and ankle. During pregnancy, you can play this sport almost anywhere and at any time.
Safety instructions: when your stomach starts to grow, you may feel a little out of control of balance and coordination. If you try to walk on a smooth road, pay attention to the small holes and other obstacles on the road, you can avoid these phenomena. It should be reminded that you must wear sports shoes to keep your balance. Later in pregnancy, if your feet edema, feel some tight shoes, buy a pair of larger shoes to wear.
Swimming
This is an ideal way of exercise during pregnancy, the chance of injury to the baby is zero. The movement in the water provides you with a wider range of activities, and there is no pressure on the joints. The feeling in the water is like weightlessness. You can't feel the weight of your abdomen, so you can move easily. Even in the ninth month, you can still keep swimming, walking and doing aerobics.
Safety guidance: exercise time should be selected when the body is comfortable. Move your limbs before swimming to avoid hurting your neck, shoulders or back muscles. Breaststroke is a good choice because there is no rotation of the torso or abdomen. Be careful when entering the water. Diving or jumping into the water may cause too much impact on the abdomen. To avoid overheating, stay away from warm swimming pools, steam bathrooms, hot springs and saunas.
Yoga
Prenatal yoga classes can make your joints softer and keep your limbs flexible. Yoga can strengthen the exercise of muscle system, promote blood circulation, relax and adjust your mood. During childbirth, you can use first-class technology to keep calm, which is conducive to the smooth progress of childbirth.
Safety guidance: with the progress of pregnancy, the abdomen of expectant mothers is getting bigger and bigger, and the balance of the body is affected to a certain extent. To the second trimester, do yoga when you do not lie flat, so as not to increase the pressure of the lower limbs of the uterus blood vessels, reduce blood flow to the heart. In addition, don't over stretch during training. During pregnancy, you will produce more relaxin, which will increase the flexibility and activity of joints. Therefore, it is important to know your limit of activity. Stretching should be carried out slowly.
Weight Training
Weightlifting training is a good way of physical training, to take care of the baby to prepare sufficient physical strength, once the baby is born, you can be competent to take care of the work. It can help offset the risk of injury during pregnancy by strengthening muscle training around the joints.
Safety guidance: reduce the weight lifting, usually half of the weight before pregnancy, which is more suitable for you during pregnancy. Although the weight is reduced, but by increasing the number of repetitions, also can get good exercise effect. Weight lifting will produce heavy pressure on the body, so that your muscles are subject to certain pressure, but also to a certain degree of abdominal dangerous pressure. Therefore, weight training is like yoga, don't lie flat. If you find that your breathing is not smooth, you should reduce the load weight or stop training immediately, otherwise it will affect the blood supply of the baby.
Precautions for exercise during pregnancy
1. When your stomach starts to get bigger, you may feel a bit out of control of balance and coordination. If you try to walk on a smooth road, pay attention to the small holes and other obstacles on the road, you can avoid these phenomena. It should be reminded that you must wear sports shoes to keep your balance. Later in pregnancy, if your feet edema, feel some tight shoes, buy a pair of larger shoes to wear.
2. Exercise time should be chosen when the body is comfortable. Move your limbs before swimming to avoid hurting your neck, shoulders or back muscles. Breaststroke is a good choice because there is no rotation of the torso or abdomen. Be careful when entering the water. Diving or jumping into the water may cause too much impact on the abdomen. To avoid overheating, stay away from warm swimming pools, steam bathrooms, hot springs and saunas.
3. With the progress of pregnancy, the abdomen of expectant mothers is getting bigger and bigger, and the balance of the body is affected to a certain extent. To the second trimester, do yoga when you do not lie flat, so as not to increase the pressure of the lower limbs of the uterus blood vessels, reduce blood flow to the heart. In addition, don't over stretch during training. During pregnancy, you will produce more relaxin, which will increase the flexibility and activity of joints. Therefore, it is important to know your limit of activity. Stretching should be carried out slowly.
If pregnant women have the following symptoms during exercise, please stop immediately
1. Vaginal bleeding or fluid leakage;
2. Difficulty in moving, exertion or poor breathing;
3. Palpitation or chest pain;
4. Headache, nausea or vomiting;
5. Dizziness or fainting;
6. Sudden change of body temperature, cold and wet hands or overheating of limbs;
7. Swelling or pain of ankle and leg;
8. Decreased fetal movement;
9. Blurred vision;
10. Abdominal pain.