Weight gain is the most practical and intuitive indicator reflecting the nutritional status of pregnant women, and is closely related to pregnancy outcomes such as fetal birth weight and pregnancy complications. To ensure the normal growth and development of the fetus and avoid adverse pregnancy outcomes, weight gain during pregnancy should be kept within an appropriate range. A balanced diet and moderate physical activity are the basis for maintaining appropriate weight gain during pregnancy. Physical exercise also promotes good mood and natural childbirth. Healthy pregnant women should engage in no less than 30 minutes of moderate-intensity physical exercise every day.
(1) Appropriate weight gain during pregnancy is conducive to good pregnancy outcomes, and attention should be paid to weight monitoring and management;
(2) The weight does not change much in the first trimester and can be measured once a month. In the second and third trimesters, the weight should be measured once a week;
(3) Healthy pregnant women should engage in moderate-intensity physical exercise for no less than 30 minutes every day.
1. Weight monitoring and management during pregnancy
Weight should be monitored and managed from before pregnancy, and weight should be measured weekly during pregnancy. The fetal growth rate in early pregnancy is slow, and the pregnant woman\’s weight should not change too much, with a range of 0.5-2kg being appropriate. At this time, attention should be paid to preventing pregnant women from gaining too much weight due to eating too much and exercising too little, preventing early pregnancy reactions from causing excessive weight loss, and being alert to the occurrence of ketoacidosis. A weekly weight gain of 0.4 kg is appropriate in the second and third trimesters, and energy intake and physical activity levels need to be adjusted according to the rate of weight growth. Those who do not gain enough weight can appropriately increase their intake of foods with high energy density. Those who gain weight too quickly should pay attention to controlling total energy intake while ensuring nutritional supply, and appropriately increase physical exercise. In addition to using accurately calibrated scales, it is also necessary to empty feces, take off shoes, hats, and outer clothing before each weighing, and only wear single clothes to ensure the accuracy of measurement data and the effectiveness of monitoring.
The appropriate range of total weight gain during pregnancy and the reference values for weekly weight gain rates in the second and third trimesters for women with different pre-pregnancy BMIs are shown in the table. There is no obvious weight gain in early pregnancy, and pregnant women with obvious early pregnancy reactions may also experience weight loss. These are normal phenomena. Care should be taken to avoid excessive weight gain in early pregnancy.
2. How to carry out appropriate physical activities during pregnancy
Most activities and exercises are safe for pregnant women unless medically contraindicated. During the second and third trimesters of pregnancy, 30 minutes of moderate-intensity physical exercise should be performed every day. Moderate-intensity physical activity requires moderate effort and can significantly increase your heart rate. Generally, the heart rate reaches 50%-70% of the maximum heart rate after exercise. I feel a little tired subjectively, but I can recover in about 10 minutes. Maximum heart rate can be calculated by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate is 220-30=190, and your heart rate after exercise is 95-133. Common moderate-intensity exercises include: brisk walking, swimming, playing ball, dancing, yoga for pregnant women, various housework, etc. You should choose the type of exercise based on your physical condition and pre-pregnancy exercise habits, combined with subjective feelings, do it according to your ability, and proceed step by step.
(Correspondent: Lin Huifang)