1. Yoga for pregnant women: Yoga for pregnant women is a gentle exercise suitable for pregnant mothers, which helps to relieve discomfort during pregnancy, enhance muscle strength, and improve flexibility and balance.
2. Swimming: Swimming is a low-impact exercise with less pressure on joints and muscles, which helps pregnant women maintain their weight and relieve edema during pregnancy. At the same time, swimming can also help improve cardiovascular health and promote blood circulation.
3. Aerobic exercise: During pregnancy, mothers can choose some mild aerobic exercise, such as dancing and pilates for pregnant women. These exercises can help strengthen the heart and lung function and improve the flexibility and coordination of the body.
4. Walking: Walking is a simple aerobic exercise, suitable for pregnant mothers. Walking for about 30 minutes every day helps to consume calories, reduce fatigue during pregnancy, and is also good for the growth and development of the fetus.
5. Deep breathing exercises: Deep breathing exercises can help pregnant women relax and relieve anxiety and tension during pregnancy. Try deep breathing exercises several times a day, each lasting 5- 10 minutes.
During the above-mentioned exercise, pregnant women should pay attention to the following:
1. Before starting any exercise program, please consult your doctor to ensure that exercise is safe for you and the fetus.
2. Choose appropriate exercise intensity to avoid strenuous exercise and high-risk movements.
3. Maintain proper exercise frequency and duration, and exercise 3-5 times a week for 20-30 minutes each time.
4. Pay attention to your physical feelings during exercise. If you feel unwell, you should stop exercising immediately and seek the doctor's advice.
5. Fully warm up before exercise, and properly stretch and relax after exercise.