Monday, June 22, 2020

Do you know exercise during pregnancy?

A reasonable and reasonable exercise for pregnant mothers can not only ensure their own health but also benefit the health of the fetus. However, pregnant women with a history of miscarriage, pregnancy complications, etc., need to exercise under the guidance of a doctor.

The benefits of exercise during pregnancy for pregnant women

1. Contribute to natural childbirth. Exercise can improve the blood circulation in the mother body, increase the nutrition of muscle tissue, make the muscle reserve a greater strength, and powerful abdominal muscles, low back muscles and pelvic muscles help natural delivery. The study found that all women who lack exercise during pregnancy are prone to dystocia, indicating that there is a certain correlation between exercise and childbirth.

2. Prevent maternal calcium deficiency. Pregnant women who go outdoors or in the park can breathe a lot of fresh air. The ultraviolet rays in the sun can turn dehydrocholesterol in the skin into vitamin D, and promote the absorption and utilization of calcium and phosphorus in the body. Not only is beneficial to fetal bone development, but also prevents osteoporosis in pregnant women.

3. Can improve sleep, relieve tension, reduce lower limb edema, varicose veins, constipation and other symptoms. Can relieve fatigue during pregnancy. Moderate exercise can enhance the coordination of nervous system functions and quickly adapt to the response during pregnancy.

4. Help to increase appetite and increase nutrition. Moderate exercise can increase appetite, provide rich nutrition for the baby in the stomach, and accumulate sufficient physical strength for smooth delivery.

Benefits for the fetus

Promote normal fetal growth and development. Exercise can not only increase the health of pregnant women, but also increase the blood oxygen supply of the fetus, accelerate metabolism, and thus promote growth and development.

Promote fetal absorption of calcium.

Help the fetus form a good personality. Discomfort during pregnancy often causes the mood of pregnant women to fluctuate, and the mood of the fetus will change accordingly. Exercise helps improve pregnant women's physical fatigue and discomfort, maintains a comfortable mood, and helps the fetus to form a good character. It is a good form of prenatal education.

Can promote fetal brain development. When pregnant women exercise, they can provide sufficient oxygen and nutrients to the brain, prompting the brain to release beneficial substances such as enkephalin and enter the fetus through the placenta; pregnant women exercise shakes the amniotic fluid, and the shaking amniotic fluid can stimulate the fetal skin, just like giving the fetus Get a massage. These are very conducive to fetal brain development, will be smarter after birth.

Different exercise modes during pregnancy

Early pregnancy: The movement at this time is characterized by slowness. Recommended sports include walking and radio exercises. Walking is a very suitable sport for expectant mothers. Walking can help digestion, promote blood circulation and increase endurance. Walking is the best exercise to enhance cardiovascular function. In the third trimester, walking can also help the fetus descend into the pelvis, relax the pelvic ligaments, and prepare for childbirth. Pay attention to the speed when walking, it is best to control it at 4 km/h, several times a day, 20-30 minutes each time, and the pace and time should be step by step. To choose a good environment, to be accompanied by family. The rhythm of doing radio exercises must be slow, not jumping.

Mid-pregnancy: At this time the movement is characterized by lightness. The recommended sports are swimming, aerobics for pregnant women, slow dancing, and yoga. Swimming can improve cardiopulmonary function, increase the flexibility of the body, enhance endurance; suitable for women who like to swim; the best swimming time is 5 to 7 months of pregnancy. Maternity gymnastics is an aerobic exercise designed specifically for expectant mothers, which is conducive to the expectant mothers' delivery and postpartum recovery. It can prevent waist and leg pain due to weight gain and changes in the center of gravity; relax the muscles of the waist and pelvis to prepare the fetus to pass through the birth canal during delivery. Exercises should be gentler, and each pregnant woman's exercise quantity, frequency and movement amplitude should pay attention to self-control.

Third trimester: The movement at this time is characterized by slowness. It is recommended to choose extended sports. The fetus is constantly developing, and the pregnant woman is approaching the expected delivery period. The exercise should be based on stretching exercises, strengthen pelvic floor muscle training, and strengthen leg, arm and other muscle training to do physical and muscle training for childbirth. At this time, the movement is still mainly slow, so as to avoid violent exercise to premature fetus.

In short, pregnant women should exercise reasonably during pregnancy, which is conducive to the health of mothers and infants. 4-7 months of pregnancy is the best exercise period. High-risk factors such as a history of miscarriage and comorbidities during pregnancy require proper exercise after the doctor’s consent. Exercises during pregnancy must do warm-up exercises, wear sports-specific clothing; exercise intensity should be appropriate, should not exceed 15 minutes to 30 minutes each time; before and after exercise should try to add water to avoid jumping and shocking exercise, avoid Exercise when the weather is hot and muggy. When you feel tired during exercise, you should rest. If you feel unwell, such as lower abdominal pain, backache, vaginal bleeding, you should stop.

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