There are requirements for the amount of exercise to lose weight during pregnancy

There are no specific regulations on the amount of exercise in the third trimester of pregnancy, but you should try to do some exercise with low intensity and rest when you feel tired.

Most women can still perform most of the pre-pregnancy sports after pregnancy, such as walking, swimming, dancing, etc., which are safe for them. According to the recommendations of the Department of Obstetrics and Gynecology of the American Academy of Sciences, pregnant women, especially those who have heart or respiratory diseases, high blood pressure, uterine diseases, or placental problems during pregnancy, need to pay special attention to exercise safety when exercising during pregnancy. Unsuitable exercise during pregnancy may cause premature delivery.

The harm of excessive exercise in the third trimester

1. Thirst and nausea

It is normal to feel thirsty after exercise. However, if you drink too much water, you still feel thirsty and urinate too much. This is an abnormal phenomenon and a precursor of excessive exercise. You should stop exercising immediately. If it cannot be relieved after rest, you should check your pancreatic function.

2. hungry

It is normal to temporarily lose appetite after strenuous exercise and have a good appetite after rest. It is abnormal if you don't want to eat for a long time and have anorexia. Digestive function should be checked. Increased appetite after exercise is a normal physiological phenomenon. However, if the food intake increases sharply and continues, you should go to the endocrinology department to check the pancreatic secretion function.

3.Dizzy

During fitness activities, except for starting to practice certain rotating movements, there is generally no feeling of dizziness. If persistent or temporary dizziness occurs, this is a signal of poor blood supply to the heart and brain. Attention should also be paid to the examination of the cardiovascular system and cervical spine.

4. Headaches and palpitations

There should be no headaches during or after all sports activities. When a headache occurs, you should stop your activities immediately and focus on the examination of the nervous, cardiovascular and cerebrovascular systems.

5. mental exhaustion

This is a manifestation of kidney deficiency, or it may be liver damage. Traditional Chinese medicine believes that the liver is the "root cause of elimination", so patients with liver disease should reduce the amount of exercise. If they still feel tired after reducing the amount of exercise, they should check the liver and circulatory system.

6. limb weakness

It is normal to have no strength after fitness activities, and it will generally recover after about 15 minutes of rest after activities. If it cannot recover for several days, it indicates that the spleen has been damaged, because the spleen governs the muscles of the limbs. If it is accompanied by bloating and not eating, the amount of exercise should be reduced.

7. Heavy breathing

Gasping is a normal phenomenon during exercise. Different degrees of gasping will occur depending on the intensity of exercise. It can return to normal after rest. This is a normal physiological phenomenon. If you start wheezing after a little exercise and cannot recover after a long rest period, it may be that the lungs are damaged, because the lungs govern qi and breathe. If the lungs are damaged, the qi will be thick, and if the lungs are deficient, the wheezing will be uncontrolled. When this situation occurs, you should stop your activities and focus on respiratory examination and diagnosis and treatment.

8. Sweating chest

Exercise generally causes sweating. If you exercise too much and your chest sweats, accompanied by shortness of breath, it may be a signal that the heart is affected. Because sweat is the fluid of the heart, you should stop strenuous exercise immediately at this time.

9. joint pain

If pain occurs in or near the joint and there is joint dysfunction, it may be a ligament strain. In addition, due to women's weak physical strength, knee meniscus injuries are also prone to occur during exercise. However, the popular "violent walking people" may have a sequelae of "marching fractures", that is, fatigue fractures or periostitis of the bones and bones, causing pain in the feet after violent walking. At the same time, pay attention to abnormal feelings such as numbness and swelling.

10. muscle soreness

It is normal for people who just start exercising, stop exercising for a long time and resume exercising, or change new activity content, to cause soreness in certain muscles. This is normal. This kind of muscle soreness will appear the next day after exercise and usually disappears in about 2 to 3 days. If the muscles are sore for a long time, it is possible that the muscles and soft tissues are damaged due to excessive exercise.

How to exercise at home in the third trimester of pregnancy

1. Waist exercise: Hold the chair with both hands and inhale slowly, while exerting force on your arms, and standing up your toes to bring your body up and straighten your waist, so that your lower abdomen is close to the chair, then slowly exhale, relax your arms, restore your feet, and do it 5 to 6 times in the morning and evening. This can strengthen abdominal pressure and perineal elasticity during labor, so that the baby can give birth smoothly.

2. Leg exercise: Hold the chair back with both hands, fix the right leg, and turn the left leg 360 degrees. After the restoration, change the legs and continue to do it, 5 to 6 times in the morning and evening. This strengthens the elasticity of the muscles near the pelvis and the perineum.

3. Abdominal breathing exercise: Lie flat on a soft floor mat or Qingpu, bend your legs slightly, close your mouth, breathe in a long breath through your nose to make the abdomen bulge and keep your lungs still. The slower the inhale, the better, and then slowly spit it out to flatten the abdomen. Do it 10 to 15 times a day in the morning and evening. Doing so relaxes abdominal muscles and reduces pain during labor pains before delivery.

4. Breath-holding exercise: Lie flat and take two deep breaths, close your mouth immediately, and try to press the diaphragm down as if it were to relieve the stool. Normally, practice at home without really exerting force every day, and do it 5 to 6 times in the morning and evening. This action can be practiced at ordinary times and done after the uterus is fully opened during labor. It can strengthen abdominal pressure and help the baby produce faster.