Fitness plan before pregnancy to lay the foundation for your baby’s health!
1. Arrange exercise time reasonably
The first step in a fitness plan before pregnancy is to reasonably arrange exercise time. Morning is the best time to exercise because the air is fresh and the sun is abundant, which helps promote metabolism and enhance the body\’s immunity. Doing at least 30 minutes of aerobic exercise every day, such as jogging, swimming, or brisk walking, can help keep you healthy and ready for pregnancy.
2. Strengthen core muscle training
The second step in the fitness plan before pregnancy is to strengthen core muscle training. Core muscles include abdominal muscles, back muscles, and pelvic floor muscles. These muscles are very important for maintaining stability and balance of the body. By doing some simple core exercises, such as planks, sit-ups, and bridge poses, you can enhance the strength and stability of your core muscles and reduce the risk of low back pain and pelvic instability.
3. Increase flexibility training
The third step in your pre-pregnancy fitness plan is to add flexibility training. Flexibility training can help you increase the flexibility of your joints and reduce the risk of injury during exercise. You can try some yoga or stretching exercises, such as downward dog, butterfly pose, and seated forward bends, which can relax your muscles and increase your body\’s flexibility.
4. Maintain a moderate weight
The fourth step in your pre-pregnancy fitness plan is to maintain a moderate weight. Being too heavy or too light will have a negative impact on pregnancy preparation. If your weight is above or below the normal range, it is recommended that you make adjustments before trying to conceive. A reasonable diet and balanced nutritional intake are very important to maintaining a moderate weight. Increasing your intake of vegetables and fruits and reducing your intake of foods high in sugar and fat can help you maintain a healthy weight.
5. Quit smoking and limit alcohol consumption
Fitness plan before pregnancy The fifth step is to quit smoking and limit alcohol. Smoking and drinking have negative effects on pregnancy preparation and fetal health. Smoking increases the risk of miscarriage, premature birth and low birth weight, while drinking alcohol can cause problems with fetal development. Therefore, if you have the habit of smoking and drinking, it is recommended that you quit before trying to conceive.
6. Reduce stress
The sixth step in your pre-pregnancy fitness plan is to reduce stress. Long-term stress can affect the normal function of the reproductive system and may lead to problems such as irregular menstruation and ovulation disorders. You can reduce stress by engaging in relaxing activities such as meditation, yoga, or massage. In addition, sharing your feelings with family and friends and seeking their support and understanding is also a good way to reduce stress.
7. Regular physical examination
The final step in a fitness plan before pregnancy is regular physical examinations. Before trying to conceive, you should make sure you are in good health. Regular physical exams can help you detect and treat potential health problems, such as anemia and thyroid dysfunction. If you have any health problems, it is very important to consult a doctor promptly and get treatment.
By properly arranging exercise time, strengthening core muscle training, increasing flexibility training, maintaining a moderate weight, quitting smoking and limiting alcohol, reducing stress and regular physical examinations, you can prepare for pregnancy. Build a solid foundation with a fitness program. Remember, a healthy body is the prerequisite for the healthy development of your baby. For the health of your baby and yourself, make fitness a required course before preparing for pregnancy!
