When you enter the 4th month of pregnancy, you enter the golden period of pregnancy. In the second trimester (4th to 7th month of pregnancy), morning sickness and nausea frequently wave goodbye to you. This is when you feel your best and feel your best. As you are fully pregnant, you should seize this period of hope and act proactively, scientifically and comprehensively.
At this stage, the little life in your belly is already in a stable state of survival. If life lies in movement, then the birth of life cannot be separated from movement. Therefore, an important aspect that you cannot ignore is the exercise of expectant mothers.
However, exercise during pregnancy is not something to be done casually or lightly. It is always a matter of moderation and choice, full of care and responsibility. Let’s talk about exercise and health care for expectant mothers in the second trimester.
There are many benefits for expectant mothers to exercise
Many expectant mothers happily express that the joy of maintaining regular exercise during pregnancy is beyond imagination. This is because exercise stimulates the brain to secrete hormones called endorphins, which can increase your ability to resist stress and relieve feelings of pain and discomfort.
Expectant mothers who have tried exercise said that exercise enhances cardiopulmonary function and makes people feel refreshed; exercise can also help digestion and reduce constipation; exercise promotes blood circulation in the waist and lower limbs, greatly reducing back pain and leg pain.
Outdoor exercise allows expectant mothers to breathe fresh air, bathe in sunshine, and promote the body\’s absorption of calcium and phosphorus.
Expectant mothers can strengthen their abdominal muscles through exercise and prevent fetal malposition and dystocia caused by abdominal wall laxity. Strengthening the waist, abdominal and pelvic floor muscles can shorten the labor process and prevent birth canal tears and postpartum hemorrhage.
Exercise for expectant mothers
Walking is the most ideal and safest exercise that can be done throughout pregnancy.
Playing table tennis is a gentle sport. Even if you are usually a table tennis expert, you should play peacefully at this stage and don\’t jerk or dunk.
Dancing to the beautiful melody, the hands, feet and whole body move regularly, and the tight muscles and tired mood are completely relaxed! Of course, don’t forget who you are and don’t dance around.
The buoyancy of swimming water will support you as a whole, so that you will not be too tired during exercise. Swimming can relieve your back pain and reduce your edema. Although swimming during pregnancy has become a fashion and swimming is known as one of the best sports for expectant mothers, expectant mothers who cannot swim should not learn to swim during pregnancy to avoid danger.
Kind tips
Drink 500ml of juice or mineral water before exercise, or have a snack.
Sports venues must be ventilated and at a suitable temperature.
Clothes should be breathable, loose, comfortable, suitable for both cold and warm weather.
Be gentle when exercising and don\’t let the fetus feel like it\’s shaking.
Key rules for exercise for expectant mothers
The exercise routine of expectant mothers should be formed in a short, frequent and continuous manner.
If you have not developed the habit of regular exercise before pregnancy, you can first exercise 2 times a day, 10-15 minutes each time, 3 days a week, and then extend each exercise time to 30-45 minutes according to your physical condition.
minutes; the number of days can also be increased appropriately. No matter how you adjust it, you must form a rule.
Exercise load and physical limits of expectant mothers
You can tell if you\’re exercising too much by knowing your body\’s limits.
Pulse: Self-measure your pulse during exercise and control it below 140 beats/min.
Speech speed: If you feel out of breath when speaking, slow down your speech immediately until your speech speed is normal.
Somatosensory: If symptoms such as dizziness, headache, difficulty breathing, palpitation, uterine contractions, vaginal bleeding or pain occur during exercise, you should stop exercising immediately.
Expectant mothers in the second trimester of pregnancy, after understanding the above knowledge, are they no longer able to restrain their youthful and positive attitude? Then move your strong limbs quickly!