What exercise can I do during pregnancy?
What exercise can I do during pregnancy?
There are many benefits to moderate exercise during pregnancy, such as reducing the risk of gestational diabetes, reducing the risk of macrotrophy, preventing or reducing pregnancy-related musculoskeletal discomfort, and reducing the chance of cesarean section. What kind of exercise can you do during pregnancy? It has something to do with gestational age.
In early pregnancy, due to the unstable implantation of the fetus, it is not appropriate to carry out vigorous exercise, at most you can walk; Severe exercise in the third trimester is more likely to cause premature rupture of membranes leading to premature delivery. Therefore, the best exercise stage during pregnancy is 4-7 months of pregnancy, the main exercise methods have the following several, for reference only.
1. Walking during pregnancy. During pregnancy, avoid jumping, shaking, and rapid changes in body orientation. It is recommended to walk for 40 minutes every day, which is a more suitable way of exercise for pregnant women. It is recommended to choose a quiet place with good air circulation and few people, and listen to soft music during walking, so that your body and mind can be relaxed, and it is also conducive to alleviating the uncomfortable reaction during pregnancy. By walking, you can also improve blood circulation, increase the oxygen supply in the body, soothe the spirit, and eliminate irritability.
2. Swimming during pregnancy. Swimming during pregnancy can reduce pelvic congestion in pregnant women, play a massage role, improve the physiological blood sugar increase caused by pregnancy, swimming during pregnancy can not be replaced by other sports. In addition, swimming during pregnancy can exercise the cardiopulmonary function of pregnant women, reduce the load on joints, prevent and reduce the swelling of pregnant women's limbs, and relieve varicose veins. Swimming during pregnancy also helps to enhance the function of the placenta, creating hormone levels and blood nutrient supplies that are conducive to the development of the fetus in utero.
3. Gymnastics training. This is one of the aerobic exercises suitable for pregnant women, which is conducive to pregnant women's vaginal delivery and postpartum repair, preventing excessive weight gain during pregnancy, reducing back pain caused by uterine enlargement and center of gravity change during pregnancy, and relaxing pregnant women's waist and pelvic muscles to relieve physical discomfort during pregnancy. You can do a whole set of gymnastics during 4 months to 7 months of pregnancy, but bending and jumping are best not to do, and pay attention to the combination of work and rest.
4. Yoga training. Pregnancy yoga can improve the physical fitness of pregnant women, increase the blood supply of the placenta, ensure the supply of fetal oxygen and nutrition, promote the development of the baby's brain and body, reduce the tension of pregnant women, and help smooth delivery. In addition, it can also relieve stress, improve sleep, and regulate the psychological state of pregnancy.
There are many benefits to moderate exercise during pregnancy, such as reducing the risk of gestational diabetes, reducing the risk of macrotrophy, preventing or reducing pregnancy-related musculoskeletal discomfort, and reducing the chance of cesarean section. What kind of exercise can you do during pregnancy? It has something to do with gestational age.
In early pregnancy, due to the unstable implantation of the fetus, it is not appropriate to carry out vigorous exercise, at most you can walk; Severe exercise in the third trimester is more likely to cause premature rupture of membranes leading to premature delivery. Therefore, the best exercise stage during pregnancy is 4-7 months of pregnancy, the main exercise methods have the following several, for reference only.
1. Walking during pregnancy. During pregnancy, avoid jumping, shaking, and rapid changes in body orientation. It is recommended to walk for 40 minutes every day, which is a more suitable way of exercise for pregnant women. It is recommended to choose a quiet place with good air circulation and few people, and listen to soft music during walking, so that your body and mind can be relaxed, and it is also conducive to alleviating the uncomfortable reaction during pregnancy. By walking, you can also improve blood circulation, increase the oxygen supply in the body, soothe the spirit, and eliminate irritability.
2. Swimming during pregnancy. Swimming during pregnancy can reduce pelvic congestion in pregnant women, play a massage role, improve the physiological blood sugar increase caused by pregnancy, swimming during pregnancy can not be replaced by other sports. In addition, swimming during pregnancy can exercise the cardiopulmonary function of pregnant women, reduce the load on joints, prevent and reduce the swelling of pregnant women's limbs, and relieve varicose veins. Swimming during pregnancy also helps to enhance the function of the placenta, creating hormone levels and blood nutrient supplies that are conducive to the development of the fetus in utero.
3. Gymnastics training. This is one of the aerobic exercises suitable for pregnant women, which is conducive to pregnant women's vaginal delivery and postpartum repair, preventing excessive weight gain during pregnancy, reducing back pain caused by uterine enlargement and center of gravity change during pregnancy, and relaxing pregnant women's waist and pelvic muscles to relieve physical discomfort during pregnancy. You can do a whole set of gymnastics during 4 months to 7 months of pregnancy, but bending and jumping are best not to do, and pay attention to the combination of work and rest.
4. Yoga training. Pregnancy yoga can improve the physical fitness of pregnant women, increase the blood supply of the placenta, ensure the supply of fetal oxygen and nutrition, promote the development of the baby's brain and body, reduce the tension of pregnant women, and help smooth delivery. In addition, it can also relieve stress, improve sleep, and regulate the psychological state of pregnancy.