Exercise principles for pregnant moms

Coco is pregnant, but she can still accept the changes in her body. She can't stand the fact that people around her protect her like a fragile item. The husband was afraid that she would give birth prematurely if she moved too much, so he actually said: "You might as well not go to work!" Can't you move when you're pregnant? American medical experts used a device to continuously record data on pregnant women's uterine contractions and fetal heartbeat during exercise, and concluded that exercise during pregnancy not only had no effect on premature delivery, but appropriate exercise in the first and second trimester may also reduce the risk of premature delivery.

Pregnancy is here, how do we move?

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10 reasons to support exercise during pregnancy

to mom

Pregnancy is easier

During pregnancy, many changes will take place in the body. If you exercise at this time, a stronger load will allow expectant mothers to exercise and quickly adapt to the changes in the body to bear the extra burden.

Delivery shortened by 3 hours

Studies have shown that women who maintain moderate exercise during pregnancy have corresponding stretches of muscles, joints and ligaments compared with women who do not exercise, shortening labor time by 3 hours, and greatly reducing pain.

Keep your figure in shape

Exercise can effectively control weight during pregnancy without increasing your own weight too much and making childbirth easier and easier.

Stay away from pregnancy hypertension

Pregnant women who engage in recreational exercise before pregnancy and in the first 20 weeks of pregnancy have significantly stronger body functions in all aspects than pregnant women who do not exercise. The improvement of immunity reduces their probability of developing gestational hypertension by about 1/3.

Release psychological stress and relieve fatigue

Pregnancy can bring physical and psychological stress, so when you start to feel depressed, exercise. Exercise can not only release psychological stress, but also actively relieve physical fatigue and bring you a happy physical and mental state.

for the baby

Give the fetus more nutrition

Appropriate and reasonable exercise can promote the strengthening of the digestion and absorption functions of the expectant mother, continuously provide sufficient nutrition to the baby in the abdomen, and also replenish the expectant mother's physical strength to facilitate childbirth.

Stimulation allows the baby to develop

There are often mothers who develop fetal movement after exercise, which is a good phenomenon. Because exercise during pregnancy can indeed stimulate the development of the fetus's brain, sensory organs, balance organs and respiratory system.

Both maternal and child immunity have been improved

Appropriate exercise can promote the metabolism of the mother and the fetus, so that pregnant women do not catch cold or constipation. This not only enhances the pregnant woman's physique, but also enhances the immunity of the fetus.

Stabilize the environment and grow healthily

When a pregnant woman's body temperature rises after exercise, it will form a "thermal protection mechanism" for the baby through the placenta. This elevated body temperature makes the baby feel comfortable and ensures that the baby has been growing up healthily in a stable environment.

Give the baby a comfortable comfort

Exercise accelerates the blood circulation of the mother, allowing sufficient oxygen to enter the fetal blood, which helps the growth of the fetus. It also has a massage effect, which is a great comfort to the fetus.

Action Chapter: The "Pregnancy" Action Plan has begun

It's not like my husband said. It's just pregnant and can't move. Experts believe that as long as you don't do dangerous competitive sports, you don't need to give up your usual sports hobbies. Persisting in them will actually allow you to enter a new role faster.

expectant mommy @ early pregnancy

Pregnancy 1 to 3 months

Slow: In the early stages of pregnancy, compared with vomiting, it is more common to see poor spirits and always want to sleep. Don't worry too much about this situation. Sleepness is a normal physiological phenomenon in the early stages of pregnancy. Because basic metabolism increases at this time and changes occur in the body's endocrine system, calories are consumed quickly and blood sugar is insufficient, which may lead to sleepiness.

Walking, jogging, playing sand ball, billiards

In addition to ensuring enough sleep, be sure to schedule some exercise. Don't sit at home or lie in bed. Come out for a walk, or jog occasionally. This is a very suitable exercise for mothers in the first trimester. The baby is not very big yet and you won't work too hard. Walking and jogging can help digestion, promote blood circulation, and increase cardiopulmonary function, while playing golf and billiards are ways to regulate your mood. The purpose of exercise is to allow pregnant women to physically and psychologically adapt to the pregnancy environment and ensure the health and safety of mother and child.

In the first three months, since the embryo is in the development stage, especially the connection between the placenta and the maternal uterine wall is not tight, it is very likely that the uterus will be shaken due to improper movements, causing the placenta to fall off and causing abortion. Try to choose slower movements, and never do movements such as jumping, twisting or rapid spinning.

expectant mommy @ mid-pregnancy

Pregnancy 4 to 7 months

Light: You are 3 months pregnant, and you will feel more comfortable by this time. Once the early pregnancy reaction passes, you eat better, and you feel much better watching your stomach getting bigger day by day. This indicates that the pregnancy has entered a stable period. At this time, the placenta has been formed, and the barrier effect of placenta and amniotic fluid can buffer external stimuli, so that the fetus can be effectively protected.

Swimming Fitness Ball Slow Dance

The second trimester of pregnancy can be moderately physical exercise, swimming, ball exercises, slow dance are feasible sports. Swimming is a popular activity for pregnant women abroad. Swimming during pregnancy can enhance cardiopulmonary function, and the buoyancy in the water is large, which can reduce the load on joints, eliminate edema, relieve varicose veins, and make muscles and joints less likely to be sprained. Swimming should be carried out in an indoor swimming pool with good sanitary conditions and few people. Warm up before going into the water to let your body adapt to the temperature of the water. It is better to swim without feeling tired. Such exercise is beneficial to the mother's digestion and absorption and the growth and development of the fetus.

Be sure to exercise according to your own situation. In addition to swimming, you can also do some light activities, such as walking, dancing, and sitting on a fitness ball. During the second trimester of pregnancy, pregnant women have not fully adapted to the situation of weight gain and physical imbalance. At this time, remember not to do balance exercises such as climbing, climbing, or jumping to avoid accidents.

expectant mommy @ third trimester

Pregnancy 8 - 10 months

Slow down: The awaited moment is getting closer and closer. As the number of pregnancy months increases, the stomach gradually protrudes, causing the body's center of gravity to move forward, and the muscles of the expectant mother's back and waist are often in a state of tension. In addition, the compression of the enlarged uterus on the lumbar nerves is also the cause of low back pain.

Stretch gymnastics during pregnancy yoga chess

The purpose of exercise at this time is to stretch and exercise the muscles and bones, mainly with slower gymnastics. For example, simple stretching exercises: sit on the mat, flex and stretch your legs; lie down and gently twist your pelvis and other simple movements. These exercises can strengthen the flexibility of the pelvic joints and waist muscles. They can not only relax the pelvic and waist joints, but also make the birth canal outlet muscles soft, and also exercise the lower abdominal muscles. Each exercise time should be about 5 to 10 minutes. In addition, pre-pregnancy yoga is very helpful for adjusting breathing during childbirth, and some chess activities can calm the mind.

Expectant mothers near the expected date of birth will gain weight and have a heavy burden on their bodies. At this time, exercise must pay attention to safety. In line with the principle of being beneficial to childbirth, you must not be too tired. During exercise, it is important to control the intensity of exercise: the pulse should not exceed 140 beats/minute, the body temperature should not exceed 38℃, and the time should be 30 to 40 minutes. Don't stand for long periods of time or walk for long periods of time.

special reminder

Exercise is not advisable under the following circumstances

If you don't feel very good, don't exercise during the first trimester, because the embryo has not yet "set up a camp" in the uterus. Excessive exercise may lead to miscarriage.

During exercise, if you find that water is flowing out of the vagina, or bleeding occurs, and your stomach is also painful, please note: these are signs of abortion, stop exercising immediately and go to the hospital for examination immediately.

Not all pregnant women are suitable for exercise. This article is only for general reasons. If you have heart disease, pregnancy-induced hypertension, kidney disease, or have a history of miscarriage, please follow your doctor's guidance. (Internship Editor: Lin Xiaodong)