Summary: Appropriate exercise during pregnancy can accelerate blood circulation throughout the body, increase the oxygen supply to various organs, and increase the energy consumption of each organ. On the one hand, it can promote gastrointestinal motility and improve constipation; on the other hand, it can improve edema, rapid weight gain and low back pain during pregnancy.
Recently, two pieces of news have refreshed everyone’s concept of “anti-birth”. One is that a female volleyball player from Puerto Rico still appeared at the Rio Olympics after four months of pregnancy; the other is that the well-known actress Yao Chen posted photos of her fitness during pregnancy on Weibo, in which she was doing squats, weightlifting, Lifting barbells and other movements. I would like to ask, can I still exercise while pregnant with my baby? The reporter interviewed an obstetrician and gynecologist.
Proper fitness during pregnancy has many benefits
Li Yingtao, chief physician of the Obstetrics Department of the Third Affiliated Hospital of Guangzhou Medical University, said there is nothing wrong with doing pregnancy exercises like Yao Chen\’s.
Li Yingtao pointed out that proper exercise during pregnancy can accelerate blood circulation throughout the body, increase the oxygen supply to various organs, and increase the energy consumption of each organ. On the one hand, it can promote gastrointestinal motility and improve constipation; on the other hand, it can improve edema and weight gain during pregnancy, improve sleep quality, improve the mood of pregnant women, and reduce the incidence of gestational diabetes. If implemented in conjunction with diet control, weight during pregnancy can be effectively managed. If you exercise the function of the pelvic floor muscles during pregnancy, you can also shorten the labor process, improve the success rate of vaginal delivery, and reduce the rate of cesarean section.
Fitness intensity during pregnancy should not be higher than before pregnancy
However, the intensity of fitness during pregnancy should not be too high and excessive exercise should be avoided. In Li Yingtao\’s view, low-to-moderate aerobic exercise should be the main focus during pregnancy. Even if you have exercise habits before, the intensity of exercise during pregnancy should not exceed that before pregnancy. After exercising for no less than 15 minutes each time, it is appropriate to judge the intensity of the exercise based on the physical changes you feel: high-intensity exercise (running, swimming, climbing, etc.) means that your heart beats faster after exercise and you feel tired; dancing, going up and down stairs, etc. ) means that the heart beats faster after exercise but does not feel tired; light exercise (walking, gardening, etc.) means that the heart beats not fast after exercise and does not feel tired.
Li Yingtao reminded that if the following symptoms or signs occur: vaginal bleeding during exercise, rupture of amniotic membrane, persistent pain or fatigue, exertional dyspnea, dizziness, chest pain, headache, lower limb pain or edema, reduced fetal movement, the duration of exercise should be 30 minutes after exercise. If you experience the above-mentioned regular uterine contractions, you should stop exercising immediately and seek medical advice as soon as possible.
Pregnancy exercise guide
What kind of exercise is right for you?
1. Low-intensity aerobic exercise
It\’s best to take a walk in the sun or go for a walk outside. It is worth noting that pregnant women in non-plateau areas are best not to walk above an altitude of 2,500 meters.
2. Low-intensity pregnancy-assisting movements
foot exercise
Action: Sitting on the groundSit cross-legged on the board, bend one knee, and straighten the other leg. Inhale, dorsiflex your feet, and stretch the muscles in the front of your neck. Exhale, dorsiflex your feet, and stretch your shoulder muscles at the same time. Posterior calf stretch. Repeat 56 times as one set, and do 34 sets of left and right legs alternately (the movements should be carried out slowly).
Function: Accelerate blood circulation, exercise foot muscles, and prevent foot fatigue and edema.
sit cross-legged
Action: Sit with your legs comfortably apart, feet on the ground, hands lightly on the front of your thighs, keep your waist straight, lean forward slightly, breathe with the bottom of your lungs, along your spine, and create a space slightly in front of your pubic bone Move forward, adjust your pelvis, sit on your anus, and breathe naturally.
Function: It can relax joints, stretch pelvic muscles, and allow the baby to pass through the birth canal smoothly during delivery. This action is suitable for 16 to 28 weeks.
levator ani exercise
Action: Lie on your back, close your mouth tightly, inhale slowly, maintain the inhalation state, and contract the perineum and anus at the same time, maintain this position for 10 seconds, and then restore. Do two sets of 10 times each day (empty your urine before practicing).
Function: Prevent vaginal wall protrusion and uterine prolapse, and practice during pregnancy is beneficial to childbirth.
3. Moderate intensity aerobic exercise
In professional sports venues, under the guidance of professionals: swimming, yoga, aerobics, dumbbell weightlifting and other sports.
What kind of exercise is not suitable to do?
basketball
volleyball
horse riding
climb mountains
diving
outdoor
bike
What should you pay attention to when exercising?
1. Three stages
Strictly follow the three stages of warm-up exercise (5-10 minutes), formal exercise (20 minutes) and post-exercise relaxation (5-10 minutes) to avoid exercise accidents.
2. Adequate moisture
Pregnant women should drink plenty of water before, after and during exercise to maintain water balance in the body.
3. Comfortable environment
Wear loose cotton clothing, a bra of the appropriate size, running shoes, exercise in a cool and ventilated environment, and avoid high temperatures and humidity. The armpit body temperature should not exceed 38.3 after exercise, and you should keep warm when bathing after exercise.
4. Pay attention to your heart rate
Pay attention to monitoring the blood pressure and heart rate of pregnant women during exercise, and monitor fetal heart rate to rule out uterine contractions if necessary.