Can you still exercise after pregnancy? I believe that many women will be advised by their families not to exercise more and have more rest after pregnancy, but some pregnant women still want to exercise in order to keep their bodies from changing greatly. So, can they still exercise after pregnancy?
Can you still exercise when you are pregnant? 1 you can exercise when you are pregnant, and health is conducive to childbirth. Proper exercise can help pregnant women maintain their physical strength and help them sleep. However, you must choose a good fitness method, usually doing some light aerobic exercise. For example, walking, yoga, gymnastics during pregnancy, swimming and so on. Like strenuous exercise, not suitable for doing.
For example, you choose to walk or swim in the early stage of pregnancy. By the second trimester of pregnancy, the placenta is basically stable, and the burden on the uterus is not too great, so outdoor exercise can be increased. In the third trimester, exercise is very laborious, so it is not appropriate to do strenuous exercise at this time.
Health during pregnancy is helpful to both pregnant women and fetal development. Proper exercise can increase local muscle elasticity and easily prevent stretch marks. It also helps the digestion of pregnant women and promotes the growth and development of intrauterine fetus. However, the amount of exercise should not be too large and the exercise time should not be too long.
Can you still exercise when you are pregnant? So can pregnant women exercise?
In fact, in general, expectant mothers can go to fitness, but they must ensure that they can only do it under the guidance of professional coaches. Only by detailed physical assessment according to the prenatal report can we determine whether pregnant women are suitable for fitness training during pregnancy, and then we can carry out fitness activities.
Women's exercise during pregnancy can really make joints and ligaments more flexible and soft, which is also very helpful for natural delivery. Especially for obese pregnant women, exercise can not only consume calories, but also reduce the risk of gestational diabetes and pregnancy-induced hypertension. But in the process of fitness, we must pay attention to controlling the amount of exercise.
So what sports are suitable for pregnant women during pregnancy?
go for a walk
Walking is actually the safest and most suitable exercise for pregnant women. Moreover, this exercise is suitable for women throughout pregnancy. Walking can not only exercise, but also relax. And in the process of walking, you can exchange feelings with your family and avoid prenatal depression; At the same time, you can also talk to your baby about some simple prenatal education while walking.
yoga
Yoga is aimed at those who insist on doing yoga before pregnancy, so of course you can continue to do yoga after pregnancy, but avoid those difficult moves! Just do some simple actions suitable for pregnant women. However, if you have never done yoga before, there is no need to learn yoga after pregnancy, because your body is not stretched. If you learn to stretch and stretch rashly during pregnancy, it is easy to have a miscarriage.
pilates
Pilates is actually very suitable for pregnant women, and this sport is particularly simple and easy to learn. This exercise can exercise the arms, chest and shoulders purposefully, and at the same time increase the flexibility of the body. Very suitable for some sports during pregnancy. Pilates has a very obvious exercise effect on the waist and abdomen, and strong waist and abdomen muscles are very important for women's future pregnancy, delivery and postpartum recovery. Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms, living rooms and bedrooms at home.
Aerobic gymnastics
Aerobics for pregnant women is actually a very suitable exercise during pregnancy. Regular exercise can provide more oxygen to the baby in the belly, which is of great help to the baby's growth and development. But also can exercise the pregnant woman's body well and play a great role in childbirth.
swim
Swimming is also a more suitable way for pregnant women. Some pregnant mothers always insist on swimming. Finally, even in the third trimester, their bodies are still quite good, but their bellies are bigger and they have no other fat. Moreover, pregnant women usually feel very tired when walking, but they will feel very comfortable in the water.
walk up and down stairs
Usually pregnant women can go up and down the stairs to exercise when they are free. Don't worry when going up and down the stairs, step by step, and go up and down slowly. Especially when the third trimester is near the expected date of delivery, going up and down the stairs is particularly helpful for natural delivery.
Pregnant women's exercise
You can sign up for a pregnant class and exercise with other pregnant women and sisters under the guidance of professional teachers. This exercise is also very helpful for post-production. Moreover, we can also learn a lot of useful knowledge from teachers, such as how to work harder when giving birth naturally. You can also practice maternal exercises with videos at home, but you must be careful not to do some big moves.
Simple housework
Although pregnant, I can still do some simple housework at ordinary times. For example: sweeping the floor, cleaning the table, washing dishes, cooking and so on. But for those heavy physical work, it is better not to do it, such as hanging quilts, washing clothes, and carrying supermarket shopping upstairs.
So how should pregnant mothers exercise correctly during pregnancy?
It is worth noting that pregnant women should choose the appropriate exercise mode and time according to their physical condition and adaptability when exercising. Generally speaking, it is recommended that pregnant women exercise 3-4 times a week, and the time of each exercise should be controlled at 30-40 minutes, with the feeling of comfort and relaxation as the degree of exercise. Of course, for expectant mothers in different pregnancy, we should also choose different projects.
Generally speaking, expectant mothers should do more aerobic exercise within 0/6 weeks after pregnancy. In fact, swimming is the first choice, because this exercise can not only improve the heart and lung function of expectant mothers, but also increase the flexibility of the body and enhance physical strength. It is a kind of exercise suitable for pregnant women.
For expectant mothers in the second trimester, they can choose to take a walk, which can not only promote gastrointestinal peristalsis, increase endurance, but also be very helpful for delivery.
By the end of pregnancy, that is, 8- 10 months, especially the expectant mother who is close to the expected date of delivery will gain weight, so the physical burden will be heavier. Therefore, when choosing sports in this period, we should put safety first. Of course, the time of exercise should also be controlled. Generally, the time of exercise should not exceed 15 minutes, and' exercise' means to stand out gradually, which is generally acceptable.
In addition, it is worth noting that pregnant women need to pay close attention to abdominal pressure during exercise, that is, to closely feel whether their lower abdomen is uncomfortable. Because with the enlargement of the uterus, the pressure on the abdomen will increase, and the vibration generated during exercise will easily increase the load on the uterine ligament and pelvic floor muscles. In addition, we should pay attention to: especially during pregnancy, don't do squats, load-bearing and other sports.
Can you still exercise when you are pregnant? Exercise during pregnancy is not only for hobbies, but also for health.
At present, major medical societies, such as ACSM (American Sports Medicine Association), ACOG (American Obstetrics and Gynecology Association) and CSEP (Canadian Sports Physiology Association), all point out the importance of physical exercise during pregnancy to the health of pregnant women and fetuses in their respective sports medicine guidelines.
For example, ACSM guidelines suggest that healthy pregnant women should be encouraged to participate in sports throughout pregnancy.
What should I pay attention to during pregnancy?
Fitness during pregnancy is not taboo for normal and healthy pregnant women.
It is generally believed that moderate and low intensity exercise can be carried out throughout pregnancy; Moderate and high-intensity exercise is best carried out after pregnancy 13 weeks, when the discomfort and risk of pregnancy are minimal.
If you can't judge whether you are a healthy pregnant woman, you can also refer to the taboo of exercise during pregnancy given by the American Obstetrics and Gynecology Association (ACOG):
Pregnant women should avoid all kinds of ball games, horseback riding, roller skating, skiing, diving and other sports that may lead to physical imbalance, and avoid contact sports that cause harm to pregnant women and fetuses. So unfortunately, although many people usually like badminton, basketball, tennis and other sports, they still have to give up temporarily during pregnancy.
Pregnant women can carry out strength training for large muscle groups, especially upper limb exercises. It is considered that during pregnancy, you can train to moderate fatigue by using large muscle groups, medium and high intensity and many times.
But pregnant women should avoid maximum strength training when doing strength training, because in maximum strength training, people will unconsciously hold their breath.
In addition, after 16 weeks of pregnancy, exercise in supine position should be avoided to ensure that venous return will not be blocked.
Today, I will introduce several kinds of aerobic training that can be done during pregnancy!
How to do aerobic exercise during pregnancy?
Walking is the safest and most convenient exercise during pregnancy, and it is also the most acceptable way for most pregnant women and their families. However, it should be noted that walking exercise must reach a certain intensity to be effective: it is generally recommended that the walking speed of moderate intensity is 2.25km/h and the heart rate is increased 9 times per minute.
In addition, riding a bike, climbing stairs, going to the gym to do elliptical machines, climbing machines and other safe and non-impact exercises with large muscle groups are also good aerobic exercises during pregnancy.
Swimming is also a suitable exercise for pregnancy. The research shows that compared with the same intensity of exercise on the ground, the increase of fetal heart rate in water is small, which shows that the fetus has strong tolerance; Moreover, the increase of pregnant women's heart rate and blood pressure is also low.
Finally, even if you exercise during pregnancy, it is recommended to achieve moderate intensity. It is generally recommended to exercise at least 15 minutes a day, which can be gradually increased to 30-40 minutes, and exercise for 3-4 days a week, which is very good for the baby and the body!