There are many different kinds of exercise courses or classes suitable for pregnant women. Compared with the past when women worried about their health after pregnancy and did not exercise often, it is different. Many scientific studies have pointed out that appropriate exercise during pregnancy, exercise during pregnancy, etc. can improve the health of pregnant women and are related to the health of the baby. Therefore, many exercises for pregnant women are very suitable, and there are even apps for exercise during pregnancy on mobile phones. In fact, there are many benefits of exercise for pregnant women, and due to the epidemic, it has become normal for pregnant women to exercise at home. Exercise for pregnant women is divided into early pregnancy exercise, mid-pregnancy exercise, and late pregnancy exercise. What are the precautions and taboos of exercise for pregnant women? The following will dismantle the myths for everyone!
1. Exercise for pregnant women can make pregnant mothers feel relaxed and happy. It can not only relieve stress but also prevent postpartum depression.
2. Exercise for pregnant women can promote digestion and absorption, make the stomach and intestines move, and help absorb nutrients, so that the fetus can get better nutrition.
3. As the belly gets bigger, it will put pressure on the stomach and intestines, reducing gastrointestinal motility. Pregnant women can exercise to help digestion and prevent bloating and constipation.
4. Exercise for pregnant women can also promote blood circulation, increase the oxygen concentration in the blood, increase metabolism, relieve edema caused by pregnancy, improve sleep, and indirectly allow the fetus to obtain sufficient oxygen and nutrients, which is helpful for the development of the baby.
5. If pregnant women exercise regularly and appropriately, they can exercise the muscles around the lower pelvis and pelvic joints, making the skin more elastic and helping with childbirth. In addition, pregnant women can learn to use the strength of the pelvic muscles through exercise, which can help with the correct use of force during natural childbirth.
Remember! Pregnant women must warm up for about 5 minutes before exercising, and should avoid activities that violently shake the abdomen, squeeze the abdomen, etc. during the entire pregnancy cycle. You can choose to exercise in the early and mid-pregnancy:
1. Swimming
Water exercise is very suitable for pregnant women. Through the buoyancy of water and swimming, pregnant women can improve their lung capacity and exercise muscles throughout the body, thereby alleviating knee pain, sciatica, ankle swelling and other problems.
2. Yoga
Prenatal yoga is very popular now. Prenatal yoga can enhance bone toughness and muscle endurance. It can also correct bad posture, increase body flexibility, and help prevent uterine prolapse and improve urinary incontinence. However, prenatal yoga is not suitable for every pregnant woman. She must be pregnant for 12 weeks and have no other symptoms.
3. Jogging
4. Exercise
Jogging and aerobics are both considered aerobic exercises. Jogging can start with a rhythmic walk to stabilize your emotions and relax your mind. There are also many aerobics designed specifically for pregnant women on the Internet. Both can increase muscle strength and reduce edema and cramps.
In the later stages of pregnancy, expectant mothers can choose to:
Tai Chi, walking, and climbing stairs, but it is not enough to just walk twice and then relax twice. You need to communicate with the fetus while walking to promote the fetus’ sensory development. Climbing stairs and Tai Chi can exercise the muscles of the thighs and buttocks, and walking helps relax the ligaments of the pelvis. All three are conducive to the fetus entering the pelvis and preparing for delivery in advance. You can walk twice a day in the morning and evening, each time for 30 minutes, or you can walk three times in the morning, noon and evening, each time for 20 minutes. Of course, the best place is a park or a place with less traffic, and you must be accompanied by your family!
Finally, remember that all pregnant women’s exercise should be done gradually, and don’t do it too intensely all at once. For the health of yourself and your baby, the closer you are to the due date, the more careful you should be in various physical activities. There are many benefits to pregnant women exercising. You must be well prepared before exercising, pay attention to safety and various precautions during exercise, so that mother and baby can grow up healthily together!
