Proper exercise for pregnant women can activate the muscles of the whole body, promote blood circulation, increase appetite, and make the fetus get more nutrition. It can also enhance the ability of abdominal muscles, back muscles and pelvic floor muscles, effectively improve pelvic congestion, relax muscles during childbirth, reduce the resistance of the birth canal, and give birth smoothly. What is a good exercise for pregnant women? What are the best exercises for pregnant women? Come along with the editor to learn about the things that pregnant women exercise!
Exercise in Early Pregnancy
Can you exercise in early pregnancy? You can exercise in early pregnancy. In the early stage of pregnancy, the maternal overheating has a greater impact on the fetus. However, there are also a set of methods to adjust the physiological changes of pregnant women, such as increasing the body surface temperature, reducing vascular resistance, increasing maternal blood volume by 40 percent, and so on. All can dissipate heat, and proper exercise will strengthen these protective mechanisms of pregnant women, thereby protecting the fetus.
Recommended sports walking, swimming, yoga, maternity exercises, ankle exercises, toe exercises;
Taboo sports are not suitable for fast running and cycling; do not do back exercises; avoid stretching , jumping, and sports with strong impact;
Precautions Due to the particularity of the body of expectant mothers during pregnancy, you must consult an obstetrician before choosing exercise during pregnancy, listen to the doctor’s advice, and exercise after permission . Because there are many symptoms during pregnancy that are not suitable for exercise, such as: pregnancy-induced hypertension syndrome, or a history of heart disease, miscarriage, premature birth, or anemia, obesity, a small fetus, signs of childbirth, and water breakage.
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Exercise in the second trimester
Benefits of exercise in the second trimester Proper exercise during pregnancy can promote blood circulation, increase the content of oxygen in the blood, and eliminate physical fatigue. and discomfort, keep your spirits up and your mood happy. Let the baby get more blood oxygen supply, speed up the metabolism, and promote the growth and development of the baby’s brain and body.
It is recommended that mothers who are in the middle of pregnancy should do gymnastics for pregnant women. Compared with yoga, the movements of gymnastics are more gentle. Try gymnastics every day to help mothers stretch their bodies. Affecting different parts, such as standing against the wall, stretching the calf, etc., are relatively basic gymnastics postures.
If you exercise during the second trimester of pregnancy, this should be determined according to your physical strength. Generally speaking, it is best not to exceed 2 hours.
Precautions Pregnant mothers should drink plenty of water before exercising. Drinking plenty of water will cause sweating in the elbows when exercising. The body temperature will dissipate quickly and the body temperature will not rise; Joints and muscles are active; pregnant mothers should strictly control the amount of exercise in hot and hot days; if pregnant mothers feel dizziness, nausea, local pain, or extreme fatigue during exercise, they should stop exercising immediately and rest in time.
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Exercise in the third trimester
Benefits of exercising in the third trimester ??During exercise, the metabolism is fast, the oxygen content in the blood is also sufficient, and the oxygen provided to the fetus is also sufficient , it is beneficial to the physical development and brain development of the fetus; ?? moderate exercise helps to promote the fetus into the pelvis; ?? moderate exercise helps to enhance endurance, exercise muscles, promote physical and mental relaxation of pregnant women, and is also beneficial to promote sleep
; ?? maintain an appropriate amount of Pregnant women who exercise also have easier future labors.
Recommended Exercise ?? Walking is the most suitable exercise in the third trimester; ?? Prenatal gymnastics are very popular in foreign countries, which can not only promote the fetal head into the pelvis, but also increase the toughness and elasticity of the pelvic floor muscles; ?? Crawling Stairs can exercise the muscles of the thighs and buttocks, help the fetus enter the pelvis, and make the first stage of labor arrive as soon as possible.
Pregnant women should not exercise Pregnant women with gestational hypertension, pregnant women with placenta previa, pregnant women with multiple births, pregnant women with signs of premature birth, pregnant women with poor heart conditions.
Precautions The intensity of exercise in the third trimester should be appropriate, and the heart rate should be within 140 beats per minute during exercise. If it exceeds this range, the blood flow of the expectant mother will be high, and the blood vessels may not be able to load; The changes in the muscles and joints will make the muscles and joints more relaxed. If the warm-up exercise is not done well, it is easy to cause muscle and joint strain during the exercise. Therefore, be sure to warm up before exercising.
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