Preparing for pregnancy is an important stage for women. In order to ensure good health and a smooth pregnancy, exercise is an essential part. Here are the exercises women should do before trying to conceive and their importance.
1. Aerobic exercise: Aerobic exercise can improve cardiopulmonary function and enhance the body’s metabolic capacity. Women should engage in moderate aerobic exercise before preparing for pregnancy, such as brisk walking, running, swimming, etc. These exercises can help with weight loss, maintain a healthy body mass index (BMI), and improve fertility.
2. Pelvic floor muscle exercise: The strength of the pelvic floor muscles is crucial for women during pregnancy and childbirth. By doing pelvic floor muscle exercises, you can increase the strength and flexibility of your pelvic floor muscles and prevent urinary incontinence and other related problems.
3. Yoga: Yoga is a comprehensive form of exercise that can improve the body\’s flexibility and balance. Moderate yoga practice before trying to conceive can help regulate the endocrine system, improve fertility, and relieve stress and anxiety.
4. Abdominal muscle exercise: Strong abdominal muscles are very important for women during pregnancy and childbirth. Through abdominal muscle exercises, you can strengthen the abdominal muscles, improve core stability, and reduce waist and pelvic discomfort.
5. Relaxation training: Women can participate in some relaxation training before preparing for pregnancy, such as deep breathing, meditation and gentle stretching. These exercises help relieve tension and stress, promote physical and mental relaxation, and prepare you mentally for pregnancy.
6. Healthy diet: In addition to exercise, healthy diet is also an important aspect that women need to pay attention to before preparing for pregnancy. A balanced diet can provide adequate nutrition and maintain a healthy state of the body. It is recommended to increase your intake of vegetables, fruits, whole grains and protein-rich foods while reducing your intake of sugar and saturated fat.
7. Avoid excessive exercise: Although exercise is very important in preparing for pregnancy, excessive exercise may have a negative impact on fertility. Women should avoid excessive exercise before preparing for pregnancy, especially long-term high-intensity exercise, so as not to affect the menstrual cycle and ovulation.
In short, before preparing for pregnancy, women should engage in moderate aerobic exercise, pelvic floor muscle exercises, yoga, abdominal muscle exercises and relaxation training, while maintaining healthy eating habits. These exercises and a healthy lifestyle can improve fertility and promote a smooth pregnancy and healthy delivery. Remember, you should seek advice from your doctor or professional health professional before preparing for pregnancy to ensure that you choose an exercise method that is suitable for your physical condition.
