Can I exercise during pregnancy?
After a woman becomes pregnant, her body undergoes wonderful changes and becomes the focus of the whole family. Usually, we think that pregnant mothers need to sit and rest and cannot do large-scale exercise, for fear of any mishap. So can you exercise during pregnancy?
The correct answer is that appropriate exercise during pregnancy not only has no effect on premature birth, but appropriate exercise in the early and mid-pregnancy may also reduce the risk of premature birth. Therefore, pregnant women should do some low-intensity and light exercise during pregnancy according to their physical condition.
Benefits of exercise during pregnancy
1. Appropriate and reasonable exercise can promote the digestion and absorption function of pregnant mothers, and provide sufficient nutrition to the baby in the belly. At that time, there will be enough physical strength for a smooth delivery, and the mother can quickly regain her figure after delivery.
2. Proper exercise during pregnancy can promote blood circulation, increase the oxygen content in the blood, eliminate physical fatigue and discomfort, keep the spirit up and the mood happy. Let the fetus get more blood oxygen, speed up metabolism, and promote the growth and development of the fetus’s brain and body.
3. Exercise during pregnancy can stimulate the development of the fetus’s brain, sensory organs, balance organs, as well as the fetal and respiratory system.
4. Appropriate exercise can promote the metabolism of the mother and fetus, which not only enhances the physical fitness of the pregnant woman, but also enhances the immunity of the fetus.
5. During exercise, the pregnant woman’s muscles and pelvic joints are exercised, which also creates conditions for a smooth delivery in the future.
6. When exercising outdoors, expectant mothers can receive more sunlight, which is beneficial to promote the synthesis of vitamin D, thereby supplementing calcium and promoting the bone development of the fetus.
7. Appropriate exercise can reduce the mood swings of pregnant women, relax their mood, and help the fetus to form a good character.
Movement in early pregnancy is characterized by slowness.
In the early stages of pregnancy, the embryo is not yet fully developed and the fetal position is not yet stable in the uterus. At this time, you can choose to walk or do radio gymnastics.
When exercising in the early stages of pregnancy, pregnant women must slow down their pace and not do jumping movements. In the second trimester, the fetus is stable and the weight of pregnant women continues to increase. Many pregnant women will have body imbalances. In the second trimester, pregnant women must remember not to do balance exercises such as climbing, climbing, jumping, etc. to avoid accidents.
Exercise during the second trimester is characterized by lightness.
Pregnant women can choose swimming, aerobics for pregnant women, slow dancing, yoga for pregnant women, etc. Swimming during pregnancy can enhance cardiopulmonary function, and the buoyancy in water is large, which can reduce the load on joints, eliminate edema, relieve varicose veins, and is not easy to sprain muscles and joints.
The characteristic of exercise in late pregnancy is slow.
In the late pregnancy, you can choose to do extended exercise. As the fetus continues to develop and the pregnant woman approaches the due date, exercise should be mainly stretching exercises, strengthen pelvic floor muscle training, and strengthen leg, arm and other muscle training to prepare for delivery.
Exercise in the late pregnancy should be done slowly to avoid strenuous exercise that may cause premature birth.
Scientific and appropriate exercise during pregnancy is beneficial to the health of pregnant women and fetuses.
Combined with the physical condition of pregnant women, the main characteristics of exercise during pregnancy are slow, light and gentle. So what kind of exercise can be done during pregnancy ?
1. Walking:
This is a very suitable exercise for expectant mothers. Walking can help digestion and promote blood circulation. Find a place with a good environment, put on a pair of comfortable flat shoes, and take a walk with the expectant father, which can make the expectant mother relax.
2. Swimming:
Experts believe that swimming is the safest and best form of exercise during pregnancy. Swimming can improve cardiopulmonary function, increase body flexibility, and enhance physical strength.
3. Pregnancy exercises:
Pregnancy exercises are the most common exercise for pregnant women. They are designed based on the actual conditions of pregnant women, so they are very safe and effective. It is best to relax your body before doing them, such as emptying your bladder. It is not suitable to do them right after a meal. The movements should be gentle, and each pregnant woman should pay attention to the amount, frequency and range of motion.
4. Stretching Exercises:
Stretching exercises can keep your body flexible and loose, and prevent muscle strains. You can combine stretching exercises with cardiovascular exercises to give your body a comprehensive workout.
5. Slow Dance:
Dancing improves blood circulation in the body. You can dance to your favorite music in the comfort of your own living room or join a dance class, but avoid strenuous movements such as jumping or spinning.
6. Yoga:
Pregnant women can choose yoga with gentler movements. Yoga can maintain muscle tension and make the body more flexible, but while practicing yoga, it is best for pregnant women to arrange a few walks or swims a week to strengthen the heart.
