There are usually many problems when planning during pregnancy.Physical exercise is a physical activity that can improve or maintain physical health and overall health.This kind of exercise during pregnancy is very important. It can help solve some common pregnancy discomfort, and even help you prepare for childbirth and delivery.
There is no doubt that sports is great benefits for you and your baby.
Can help you:
1. Reduce backache, reduce constipation by accelerating intestinal movement, abdominal distension and swelling
2. It may help prevent or treat gestational diabetes
3. Increase your energy
4. Improve your mood
5. By enhancing and regulating the back of the back, the muscles of the hips and thighs to relieve lumbaric acid and improve the posture
6. Promote muscle tension, strength and endurance
7. Help you to help you sleep better by reducing the pressure and anxiety that may be restless at night
8. Regular exercise can also help you maintain health during pregnancy and may improve your ability to deal with childbirth.This will make it easier for your baby to recover.
9. By activating the lubricating fluid in the joints to prevent joint wear (during pregnancy, it becomes relaxed due to normal hormonal changes)
10. It looks better.Exercise can increase the blood flow of the skin and make you have a healthy luster.
Some studies have shown that exercise can even reduce the risk of complications such as signs of eclampia and gestational diabetes.
This depends on when you start and whether your pregnancy is complicated.If you exercise regularly before pregnancy, continue to exercise and modify as needed.
If you have never done regular exercise before, you can safely start the exercise plan during pregnancy after consulting health care staff.Don’t try new violent activities.Starting walking and swimming during pregnancy are considered safe.The American Academy of Obstetrics and Gynecology recommends a 30 -minute or longer medium exercise per day.
If you are healthy, the risk of medium -intensity exercise during pregnancy is very low, and it will not increase the risk of low weight, premature or early pregnancy.
Before continuing the previous maintenance or starting new exercise, we should talk to the doctor about exercise during pregnancy.Discuss all the issues you care about and know that if you have the following situations, you may need to restrict exercise:
· Hypertension caused by pregnancy
Early contraction
· Vaginal bleeding
· Early breakthrough, also known as amniotic fluid (liquid in the amniotic sac around the fetus) early rupture
Pay attention to the following basic criteria when exercising during the planning during pregnancy:
· Make sure to wear loose clothes, comfortable clothes and high -quality support bra.
· Choose suitable shoes that are suitable for sports types.
· Exercise on the flat and flat surface to prevent injuries.
· Increase enough health calories to meet the needs of pregnancy and exercise plans.
· Don’t exercise within an hour after meals.
· Before exercise, drink plenty of water.
· After doing free exercise, slowly get up and gradually get up to prevent dizziness.
Many pregnant women like dancing, swimming, aerobic exercise in water, yoga, Pilate, cycling or walking.Swimming is particularly attractive because it brings you buoyancy (floating or weightlessness).Try to combine aerobic exercise (aerobic exercise), force and flexibility exercises, and avoid bouncing.
Many experts recommend walking.It is easy to change the speed, increase the slope and increase distance.If you just start, please start 1.5 kilometers with a brisk step of 3 days a week.Increase a few minutes a week, speed up the pace, and finally increase the slope of the route.Whether you are a professional or a novice, please warm up in the first 5 minutes, and slowly slow down in the last 5 minutes.
If you are a runner before pregnancy, although you may need to change your habits, you may continue to run during pregnancy.
No matter what kind of movement you decide with your doctor, the key is to listen to your body warning.For example, many pregnant women are dizzy in the early stages of pregnancy. As the baby grows, their focus will change.Therefore, it may be easy to lose balance, especially in the past three months.
Your energy level may be very different every day.As the baby grows up and pushes the lungs upwards, you will find breathing difficulties during exercise.
If you feel the following situation, you are no longer suitable for continuing exercise:
· Fatigue
· Dizziness
· Fast heartbeat
· Shortness of breath
· Back or pelvic pain
If your temperature is too high, this will have a bad impact on your baby, because the temperature is higher than 39 ° C, which may cause problems with fetal development, especially in the early pregnancy, which may cause birth defects.Therefore, do not exercise too much on hot days.
In hot weather, avoid the hottest time of the day (from 10 am to 3pm) to exercise outdoors outdoors or in a place with air conditioning.Please remember that swimming will make it more difficult for you to notice your body, because water will make you feel cool.
Although the effect of the Caiger movement is not seen from the outside, some pregnant women use the Kigel movement to reduce the incontinence (urinary leakage) caused by the weight of the baby on the bladder.The Kiger Movement helps strengthen the "pelvic bottom muscle" (which helps to control urination muscles).
The Kiger sports is easy, you can operate at any time in a few seconds-sitting on the car, next to the desk or in the shop.No one knows you are doing them!
To find the correct muscles, you can try to pretend to stop urination.Squeeze these muscles for a few seconds and relax.If you feel pulling, use the correct muscle.Or put your fingers in the vagina and feel tight when squeezing.Your doctor can also help you identify the correct muscles.
When performing Kagel exercises, remember the following points:
· Don’t tighten other muscles at the same time (for example, stomach or legs).You should focus on the muscles that are exercising.
· Do not hold your breath when you breathe, because your body and muscles should continue to absorb oxygen during any type of exercise. This is important.
· When you actually go to the toilet room, do not treat Kigels often by stopping and starting urine flow, because this may lead to incomplete bladder empty, thereby increasing the risk of urinary tract infection (UTI).
Most doctors suggest that pregnant women do not exercise in the early stages of pregnancy, because these exercise requires them to lie down.
Unless your doctor has another instruction, it is wise to avoid the following activities:
Jump
· Tremor (anything that will cause up and down exercise)
Jump
· Sudden changes in the direction
· Danger of abdominal injury
Typical restrictions include contact movement, skiing downhill, diving and riding in water, because they may cause damage.
If you really choose to do aerobic exercise, make sure to avoid excessive fatigue or exercise to exhaustion.
And ask the doctor to check whether the following warning signals are encountered in any type of exercise:
· Vaginal bleeding
· Unusual pain
· Dizziness or dizziness
· Unusual breathing shortness
· Racing heartbeat or chest pain
· Vaginal leakage
· Uterine contraction
Before starting any exercise plan, please consult a doctor first.Once you are ready to start:
· Gradually start.If you do not exercise, it is a good start every day or even 5 minutes.Increase 5 minutes per week until 30 minutes.
· Wearing loose clothes is comfortable and supported with supportive bras to protect the breasts.
· Drink plenty of water to avoid overheating and dehydration.
· If you are sick, don’t exercise.
· During the wet days, you can choose to go to the air -conditioning shopping center for a walk.
· Choose suitable shoes that are suitable for sports types.
· Exercise on the flat and flat surface to prevent injuries.
· Increase enough health calories to meet the needs of pregnancy and exercise plans.
· Don’t exercise within an hour after meals.
· After doing free exercise, slowly get up and gradually get up to prevent dizziness.
· Most importantly, exercise according to the actual situation of the body.
