Exercise before pregnancy is an important step in preparing for pregnancy. It can help women enhance their physical fitness, adjust hormone levels in the body, and improve fertility. So, what exercises should you do before preparing for pregnancy? Below are several important aspects and corresponding answers.
1. Aerobic exercise: Moderate aerobic exercise can help enhance cardiopulmonary function and improve blood circulation, which is very helpful for preparing for pregnancy. For example, brisk walking, swimming, dancing, etc. are all good choices. In addition, aerobic exercise can also help control weight. Maintaining a healthy weight is important for pregnancy preparation and health during pregnancy.
2. Strengthen the core muscles: The core muscles include the abdominal, back and pelvic floor muscles. Their strengthening is critical for physical support during pregnancy and pregnancy. By training your core muscles, you can reduce your risk of low back pain and pelvic problems. For example, plank support, bridge exercises, abdominal muscle tightening, etc. are all effective methods.
3. Yoga and stretching: Yoga and stretching before preparing for pregnancy can help relax the body and mood, relieve stress and anxiety, which is very important for creating a good pregnancy environment. . Additionally, yoga improves flexibility and balance. It is a good choice to choose a yoga class that suits you or practice by watching instructional videos.
4. Knee joint exercises: Proper knee joint exercises before preparing for pregnancy can help prevent hip and knee joint problems and enhance lower limb strength. For example, squats, walking up stairs, and balance exercises are all exercises that can be considered.
5. Relaxation training: Physical and psychological relaxation before preparing for pregnancy are very important. Trying different relaxation training methods, such as deep breathing, meditation, massage, etc., can help relieve stress and anxiety and promote good sleep.
6. Avoid excessive exercise: Although moderate exercise is beneficial to pregnancy preparation, excessive exercise may have a negative impact on fertility. Excessive exercise may lead to menstrual disorders, ovarian dysfunction and other problems. Therefore, during pregnancy preparation, attention should be paid to controlling the intensity and time of exercise to avoid overexertion.
In short, exercise before pregnancy should be moderate, balanced and regular. It is recommended that before starting any new exercise program, you consult a doctor or professional sports coach for advice, and choose an exercise method that suits you based on your personal physique and health status. Remember, adhering to moderate exercise and a healthy lifestyle will help improve the success rate of pregnancy and the health of your future baby.
