How should I exercise before preparing for pregnancy? The pregnancy preparation period is an important stage in preparing for the arrival of the baby. Physical health is crucial to the smooth progress of pregnancy and pregnancy. Reasonable physical exercise can enhance physical fitness, improve fertility, prevent complications during pregnancy, and ensure the healthy development of the fetus. Below are several parts and corresponding answers that should be explained before preparing for pregnancy.
1. Aerobic exercise
Aerobic exercise can improve cardiopulmonary function, enhance the body\’s endurance and metabolic capacity. Before preparing for pregnancy, you should perform moderate aerobic exercise, such as brisk walking, jogging, swimming, etc., at least 3 times a week, for more than 30 minutes each time. This can promote blood circulation, improve the function of the endocrine system, improve the work efficiency of the reproductive system, and increase the chance of pregnancy.
2. Strength training
Strength training can enhance muscle strength, improve body stability and balance. Before preparing for pregnancy, you can perform some simple strength training, such as weight lifting, push-ups, squats, etc., 2-3 times a week, 20-30 minutes each time. This can increase bone density, prevent osteoporosis, reduce the risk of injury, and provide good support for the growth of the fetus.
3. Flexibility training
Flexibility training can increase joint flexibility and reduce muscle tension and pain. Before preparing for pregnancy, you can perform some simple flexibility training, such as yoga, stretching, etc., 2-3 times a week, 15-20 minutes each time. This can prevent low back pain, pelvic pain and other problems during pregnancy and improve the quality of life.
4. Dietary conditioning
Before preparing for pregnancy, you should pay attention to your diet to ensure a balanced intake of nutrients. It is necessary to increase the intake of high-quality protein, such as chicken, fish, dairy products, etc., to promote the quality and quantity of eggs. At the same time, it is necessary to increase the intake of vitamins and minerals, such as folic acid, iron, calcium, etc., to improve the success rate of pregnancy. In addition, avoid excessive caffeine and alcohol intake to protect the health of the reproductive system.
5. Psychological adjustment
Before preparing for pregnancy, you must make psychological adjustments and maintain a positive attitude and good mood. You can participate in infant care Learn about parenting knowledge and skills in advance by taking courses, reading parenting knowledge, etc., and enhance your confidence and preparation for parenting. In addition, you should avoid excessive stress and anxiety, maintain a happy and relaxed mood, and help regulate the balance of the endocrine system and improve the chances of conception. Opportunities.
In summary, before preparing for pregnancy, you should focus on multiple aspects of physical exercise, including aerobic exercise, strength training, flexibility training, dietary conditioning and psychological conditioning. Reasonable exercise can improve fertility, prevent complications during pregnancy, and ensure the healthy development of the fetus. At the same time, you must maintain good living habits, stay away from tobacco, alcohol, and harmful substances, and ensure adequate sleep and rest to enhance the body’s resistance and immunity. Strength. Only when your body and mind are in optimal condition can you welcome the arrival of a healthy baby.
