Benefits and Precautions of Exercise in Early Pregnancy
2022-04-08
Nowadays, many pregnant mothers have become the key protection objects of the entire family during pregnancy. They dare not move or do any housework. In fact, there is no benefit to such caution. Through reasonable exercise, you can maintain good health, strengthen muscles, and enhance blood circulation. It is possible to gain weight within a reasonable range, which is also conducive to the growth and development of the fetus, allowing the fetus to obtain more adequate nutrition and oxygen supply, which is conducive to future childbirth. What activities can be done in early pregnancy, and precautions for early pregnancy exercise. Let's take a look at it next!
Exercise program in the first trimester
Early pregnancy Exercise program 1: walking
Many experts recommend walking for pregnant women. Guaranteed 15-20 minutes of walking every day is good for both mother and baby. It is best to take a walk in an environment where the air is relatively fresh, not too long or too fast. At the beginning, you can slow down, take a walk every morning after getting up and after dinner, and add some climbing exercises as appropriate. The time and distance of walking should be adjusted according to your own feeling, so as not to feel tired. When walking, don't walk too fast, walk slowly, so as not to shake your body excessively or cause fatigue. Take a walk in the first trimester, take a slow walk for the first 5 minutes, and do some warm-up exercises. Walk slowly for the last 5 minutes to relax your body.
When walking, the clothes should be easy to move, and the heel should not be too high, preferably soft-soled sneakers. In summer or winter, pay attention to preventing heatstroke and cold. Do not go out for a walk on foggy, rainy or snowy days to avoid accidents. Think carefully about your route before walking and avoid places with lots of cars, people, steps and steep inclines. When walking, pay attention to surrounding vehicles, pedestrians and playing children to avoid being knocked down. If you feel a little uncomfortable while walking, you should find a safe and clean place to rest for a while. In the process of walking, you can also move your limbs and perform various exercises.
Early pregnancy Exercise program 2: swimming
Swimming is a very good sport that lasts to term. Swimming increases the strength to support your body weight, aid relaxation, and improve endurance and flexibility. Swimming during pregnancy can increase cardiopulmonary function, and the buoyancy of water can reduce the burden on joints. At the same time, frequent swimming during pregnancy can also improve mood, reduce pregnancy reactions, and help the nervous system of the fetus. Swimming can make the muscles of the whole body participate in exercise, promote blood circulation, and make the fetus develop better.
When swimming, the movements should be gentle, the time should not be too long, and the water should not be too cold, otherwise it will cause muscle cramps. In the water, you can do some physical activities. With the help of the buoyancy of the water, you can improve the physical adaptability of the expectant mother. You should be careful not to be overworked when swimming. Experts remind that swimming should choose a swimming pool with good sanitary conditions and few people, warm up before entering the water, and wear swimming goggles when entering the water to prevent others from kicking the abdomen.
Early pregnancy Exercise program 3: Others
In addition to walking and swimming, you can regularly perform some rhythmic aerobic exercise every day, such as jogging, simple rhythm dancing, and climbing stairs. However, movements such as jumping, twisting or quick spins are not allowed and cycling should be avoided.
And daily housework such as wiping the table, sweeping the floor, washing clothes, grocery shopping, cooking, etc. can be done, but if the reaction is severe and vomiting is frequent, housework should be appropriately reduced.
Precautions for exercise in early pregnancy
Exercise in the first trimester Note 1: In the first 3 months of pregnancy, because the embryo is in the developmental stage, especially the connection between the placenta and the maternal uterine wall is not tight enough, it is likely to be caused by improper movements. Causes the uterus to vibrate, causing the placenta to fall off, leading to miscarriage. Expectant mothers should try to choose slower movements, can not do jumping, twisting or fast rotation and other movements.
Exercise in the first trimester Note 2: You should consult your doctor before exercising to determine which exercise is right for you.
Exercise in the first trimester Note 3: When exercising, you should wear loose clothes and flat shoes that fit your feet. If you go swimming, you should wear a swimsuit designed for pregnant women.
Exercise in the first trimester Note 4: Drink enough water before and during exercise, and pay attention to rest during exercise.
Exercise in the first trimester Note 5: Do not exercise in an environment that is too hot or too humid.
Exercise in early pregnancy Note 6: Before and after exercise, you must pay attention to warm-up and relaxation activities, especially the active ligaments.
The benefits of exercise in early pregnancy
Exercise in the first trimester Benefit 1: Proper and reasonable exercise can promote digestion and absorption, help pregnant mothers to absorb sufficient nutrients, meet the nutritional needs of the baby in the womb, and ensure the health of the baby development.
Exercise in early pregnancy Benefit 2: Proper exercise during pregnancy can promote blood circulation and increase the oxygen content in the blood. It is very important to eliminate the fatigue and discomfort of the body during pregnancy, and to maintain a good mood and a peaceful and stable mind during pregnancy.
Exercise in early pregnancyBenefit 3:Exercise during pregnancy can stimulate the baby's physical development and is very beneficial to the development of the baby's brain, sensory organs, balance organs and respiratory system.
Exercise in early pregnancy Benefit four: Proper exercise can promote the metabolism of pregnant mothers and babies, which not only helps to enhance the resistance of pregnant mothers, but also enhances the immunity of babies.
Exercise in the first trimester Benefit 5: During exercise, not only can exercise the muscles and pelvic joints of pregnant mothers, but exercise during pregnancy can also give pregnant mothers sufficient physical strength and smooth childbirth, so exercise can Create conditions for a smooth delivery. In addition, exercise is also very helpful for pregnant mothers to quickly regain their figure after childbirth.
There are many contraindications to exercising during pregnancy. The best way for pregnant mothers is to communicate with your gynecologist in advance to talk about your actual situation, existing problems, and thoughts on exercising during pregnancy. Eliminate many of your worries and make your pregnancy life safer and smoother.
Exercise program in the first trimester
Early pregnancy Exercise program 1: walking
Many experts recommend walking for pregnant women. Guaranteed 15-20 minutes of walking every day is good for both mother and baby. It is best to take a walk in an environment where the air is relatively fresh, not too long or too fast. At the beginning, you can slow down, take a walk every morning after getting up and after dinner, and add some climbing exercises as appropriate. The time and distance of walking should be adjusted according to your own feeling, so as not to feel tired. When walking, don't walk too fast, walk slowly, so as not to shake your body excessively or cause fatigue. Take a walk in the first trimester, take a slow walk for the first 5 minutes, and do some warm-up exercises. Walk slowly for the last 5 minutes to relax your body.
When walking, the clothes should be easy to move, and the heel should not be too high, preferably soft-soled sneakers. In summer or winter, pay attention to preventing heatstroke and cold. Do not go out for a walk on foggy, rainy or snowy days to avoid accidents. Think carefully about your route before walking and avoid places with lots of cars, people, steps and steep inclines. When walking, pay attention to surrounding vehicles, pedestrians and playing children to avoid being knocked down. If you feel a little uncomfortable while walking, you should find a safe and clean place to rest for a while. In the process of walking, you can also move your limbs and perform various exercises.
Early pregnancy Exercise program 2: swimming
Swimming is a very good sport that lasts to term. Swimming increases the strength to support your body weight, aid relaxation, and improve endurance and flexibility. Swimming during pregnancy can increase cardiopulmonary function, and the buoyancy of water can reduce the burden on joints. At the same time, frequent swimming during pregnancy can also improve mood, reduce pregnancy reactions, and help the nervous system of the fetus. Swimming can make the muscles of the whole body participate in exercise, promote blood circulation, and make the fetus develop better.
When swimming, the movements should be gentle, the time should not be too long, and the water should not be too cold, otherwise it will cause muscle cramps. In the water, you can do some physical activities. With the help of the buoyancy of the water, you can improve the physical adaptability of the expectant mother. You should be careful not to be overworked when swimming. Experts remind that swimming should choose a swimming pool with good sanitary conditions and few people, warm up before entering the water, and wear swimming goggles when entering the water to prevent others from kicking the abdomen.
Early pregnancy Exercise program 3: Others
In addition to walking and swimming, you can regularly perform some rhythmic aerobic exercise every day, such as jogging, simple rhythm dancing, and climbing stairs. However, movements such as jumping, twisting or quick spins are not allowed and cycling should be avoided.
And daily housework such as wiping the table, sweeping the floor, washing clothes, grocery shopping, cooking, etc. can be done, but if the reaction is severe and vomiting is frequent, housework should be appropriately reduced.
Precautions for exercise in early pregnancy
Exercise in the first trimester Note 1: In the first 3 months of pregnancy, because the embryo is in the developmental stage, especially the connection between the placenta and the maternal uterine wall is not tight enough, it is likely to be caused by improper movements. Causes the uterus to vibrate, causing the placenta to fall off, leading to miscarriage. Expectant mothers should try to choose slower movements, can not do jumping, twisting or fast rotation and other movements.
Exercise in the first trimester Note 2: You should consult your doctor before exercising to determine which exercise is right for you.
Exercise in the first trimester Note 3: When exercising, you should wear loose clothes and flat shoes that fit your feet. If you go swimming, you should wear a swimsuit designed for pregnant women.
Exercise in the first trimester Note 4: Drink enough water before and during exercise, and pay attention to rest during exercise.
Exercise in the first trimester Note 5: Do not exercise in an environment that is too hot or too humid.
Exercise in early pregnancy Note 6: Before and after exercise, you must pay attention to warm-up and relaxation activities, especially the active ligaments.
The benefits of exercise in early pregnancy
Exercise in the first trimester Benefit 1: Proper and reasonable exercise can promote digestion and absorption, help pregnant mothers to absorb sufficient nutrients, meet the nutritional needs of the baby in the womb, and ensure the health of the baby development.
Exercise in early pregnancy Benefit 2: Proper exercise during pregnancy can promote blood circulation and increase the oxygen content in the blood. It is very important to eliminate the fatigue and discomfort of the body during pregnancy, and to maintain a good mood and a peaceful and stable mind during pregnancy.
Exercise in early pregnancyBenefit 3:Exercise during pregnancy can stimulate the baby's physical development and is very beneficial to the development of the baby's brain, sensory organs, balance organs and respiratory system.
Exercise in early pregnancy Benefit four: Proper exercise can promote the metabolism of pregnant mothers and babies, which not only helps to enhance the resistance of pregnant mothers, but also enhances the immunity of babies.
Exercise in the first trimester Benefit 5: During exercise, not only can exercise the muscles and pelvic joints of pregnant mothers, but exercise during pregnancy can also give pregnant mothers sufficient physical strength and smooth childbirth, so exercise can Create conditions for a smooth delivery. In addition, exercise is also very helpful for pregnant mothers to quickly regain their figure after childbirth.
There are many contraindications to exercising during pregnancy. The best way for pregnant mothers is to communicate with your gynecologist in advance to talk about your actual situation, existing problems, and thoughts on exercising during pregnancy. Eliminate many of your worries and make your pregnancy life safer and smoother.
