Original title: You must watch during pregnancy! Want to exercise? Please accept this exercise guide
On November 17th, Li Lili, 40 years old and 8 months pregnant, completed the Shanghai Marathon. This really made everyone sweat. Many people worry that such a violent exercise will affect the abdominal fetus.So, can you run when you are pregnant? Should you exercise during pregnancy? Which exercise pregnant women can do? How to do exercise? Today, this confusion is worth your collection!
1. Can I run when I am pregnant?
Whether you can exercise during pregnancy depends on each person’s different states and constitutions. Some expectant mothers jump and jump during pregnancy. Some expectant mothers may even cause the fetus abortion.
If you want to run, you should do your best to understand your physical condition. It is best to consult a doctor and formulate a sports plan that suits you.
2. Should I exercise during pregnancy?
Of course it is possible.Appropriate exercise of pregnant women can promote gastrointestinal motility and improve constipation, help control the weight of pregnancy, improve the blood sugar of pregnant women, and be good for natural delivery; it can also enhance the self -confidence of pregnant women and reduce the risk of postpartum depression.
Third, which sports women can do?
Specific mothers should exercise appropriately, such as walking, jogging, swimming, yoga, and fitness exercises, all of which are recommended safety movements.
How to do exercise?
Exercise frequency 2 to 3 times a week, 30 to 40 minutes each time.However, it is best to implement under the guidance of exercise experts and siege experts during pregnancy, and take your own feelings.
In the early and late pregnancy, it is recommended that pregnant women best choose some low -intensity exercises.
In the early stages of pregnancy (1 ~ 12 weeks), the placenta did not grow in the uterus, and the stimulating uterine contraction stimulating uterine can easily lead to abortion.Therefore, in the early stages of pregnancy, you can properly supplement some low -intensity exercise, such as walking, yoga, etc. Generally, it is generally not recommended to exercise violent exercise, except for
In the middle of pregnancy (13 ~ 27 weeks), pregnant women can increase the amount of exercise appropriately.During this period, the exercise of pregnant women will drive the fetus to exercise together, which is conducive to the development of the fetus. At this time, jogging can be selected, or you can choose other sports according to your own situation;
In the second trimester (after 28 weeks), the weight of pregnant women increased rapidly, and the pregnant belly was obvious. At this time, the action of pregnant women was not very convenient, nor was it suitable for strenuous exercise, because strenuous exercise could cause premature or uterine contraction of the fetal membrane and caused premature birth.
It should be noted that pregnant women with special circumstances are not suitable for overload exercise:
1. Pregnant women with heart disease and urinary system disease.
2. Those who have hypertension during pregnancy.Such patients are not suitable for exercise due to unstable blood pressure.
3. Pregnant women who have had a history of abortion or have a threatened of abortion are not suitable for exercise.
4. Pre -placental placenta, pregnant women with irregular bleeding and contraction in the vagina.
5. Pregnant women with twins.
6. Mild activity will cause pregnant women who contract uterine.
7. Pregnant women with rapid breathing and accelerated heartbeat during normal activity.
This article was scientifically controlled by Liu Huiyun, deputy chief physician of the First Affiliated Hospital of the Third Military Medical University.
[Source: Science Popularization China Editor: Coco]