Is exercise necessary during pregnancy?
The American Society of Sports Medicine encourages exercise during pregnancy,
Healthy pregnant women can participate in exercise throughout the entire pregnancy process.
Why does pregnancy also require a certain amount of exercise?
Increase muscle strength and endurance
During the process of delivering a fetus from the mother’s body, not only does it require strong uterine muscle contractions,
It also requires the full participation of the mother’s entire body, a healthy body, good physical strength
All will contribute to the smooth progress of the childbirth process.
Ensuring a certain level of exercise during pregnancy can help maintain core strength,
Reserve endurance for childbirth and also benefit faster postpartum recovery.
Improve lung capacity
Exercise during pregnancy, such as practicing yoga during pregnancy,
It can master the respiratory muscle group to help better control breathing force during childbirth.
Improve body flexibility and reduce back pain
Lower back and pelvic pain during pregnancy is one of the most common discomfort symptoms.
Regular exercise during pregnancy can promote blood circulation and improve the support of abdominal and dorsal muscles,
Improve spinal stability and effectively prevent or alleviate pain.
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Research has shown that stretching exercises elongate the tissues surrounding joints,
Can improve physical flexibility and alleviate the condition of spinal protrusion during pregnancy;
Aerobic exercise improves lower back pain by accelerating systemic blood circulation and increasing oxygen supply to various organs.
Prevention of pregnancy diabetes
There are studies showing that reasonable exercise can improve metabolism during pregnancy,
It plays an important role in preventing diabetes in pregnancy, reducing blood sugar level and the risk of type 2 diabetes [3].
Improve mental state
Exercise during pregnancy can reduce anxiety and stress levels,
Better cope with negative emotions.
Relaxation exercises can alleviate emotions such as tension, anxiety, and unease,
Revitalize pregnant women’s spirits and restore their physical strength.
So, what exercise should be done during pregnancy?
If you had a habit of exercising before pregnancy,
So during pregnancy, moderate exercise intensity can be used to engage in familiar exercises, with comfort being the top priority in measuring exercise intensity.
If you have no exercise habits before, you can communicate with a doctor first,
Follow the doctor’s advice, follow the doctor’s advice, follow the doctor’s advice! (Say important things three times)
Although exercise during pregnancy has many benefits, it does not mean that all expectant mothers are suitable for exercise during pregnancy.
Prospective mothers with heart disease, diabetes, high anemia and other syndromes whose individual physique and pregnancy status are completely different;
Expectant mothers with abnormal cervix or cervical incompetence; Expectant mothers with placenta previa or polyhydramnios;
Expectant mothers with delayed fetal development in the uterus due to certain reasons should exercise under the guidance and exercise of a doctor.
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The American College of Obstetricians and Gynecologists recommends that, under the premise of good physical condition,
Do 3-5 moderate intensity exercises for about 30 minutes per week.
The recommended exercises during pregnancy include:
Kegel exercises, swimming, walking, jogging, yoga, etc.
At different stages of pregnancy,
Is there any difference in sports?
Early pregnancy (1-3 months)
The 1-3 months of pregnancy can be quite challenging, especially with nausea and fatigue after waking up in the morning.
This period is also a time when the body undergoes significant changes,
Hormone levels will rapidly change, blood flow will significantly increase, blood pressure will decrease, muscle tissue will relax, and joints will become loose.
You can do some housework without getting tired,
Such as cooking, tidying up the house, sweeping the floor, etc.
To achieve: no fatigue, no moving heavy objects, minimal vibration, and no compression on the abdomen.
Not only can it provide appropriate exercise, but it can also regulate life and mood.
Early pregnancy exercise can include walking, brisk walking, etc.
Whether it’s doing housework or exercising, expectant mothers should do it in a relaxed and slow manner,
Try to avoid intense activities such as jumping, twisting, and rapid spinning.
Exercise should start slowly and gradually,
Finally, end slowly and take breaks from time to time to rest.
Avoid extreme pulling, jumping, and vigorous exercise.
Do not exercise in extremely hot and humid environments.
Remember to always feel the feedback from your body. If you feel uncomfortable during exercise
If you have shortness of breath or fatigue, you should take a break and continue exercising after feeling better.
Mid pregnancy (4-6 months)
At 4 months, the belly began to noticeably enlarge,
The ligaments in the abdomen are pulled, and the joints in the pelvis become loose,
Create more space for the baby’s growth.
As the baby grows up, the additional gravity on the front of the body,
Forcing an increase in back pressure to balance the body.
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Entering mid pregnancy, you will find that you are better able to adapt to changes in your body,
This period is a good opportunity to practice prenatal yoga.
Yoga will help you enhance your strength and prepare for the upcoming baby,
Improving sleep and digestion can also relax the body and mind.
Late pregnancy (7-9 months)
Entering late pregnancy, additional weight gain and uterine pressure,
It will make you feel heartbroken, frequent urination, and lower back pain
Abdominal spasms, shortness of breath, poor sleep, difficulty moving, etc.
If you want to practice yoga in late pregnancy, you can focus more on breathing exercises.
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In the end, giving birth to a new life,
For every mother, it is a unique experience.
Scientific and reasonable exercise during pregnancy is beneficial for both body and mind, but it also varies from person to person and does not need to be forced!
