[Advantages]
Promote health: Exercise can promote blood circulation, increase blood flow to the placenta, and help the growth and development of the fetus. It also helps to reduce edema during pregnancy and makes the skin rosy and shiny. By activating synovial fluid in the joints, it prevents joint wear and tear and enhances the endurance of the muscles and heart.
Psychological benefits: Exercise helps release endorphins, which make pregnant women feel happy and relaxed, relieving stress and anxiety during pregnancy. Improve sleep quality and help pregnant women maintain a good mental state.
Reduce complications: Exercise can speed up intestinal peristalsis, reduce the risk of constipation, and help maintain stable blood sugar levels, reducing the occurrence of complications such as gestational diabetes and high blood pressure.
Preparing for childbirth: Proper exercise can enhance the physical strength and endurance of the pregnant woman, which helps in the smooth running of the labor process. By exercising your pelvic floor muscles, you can prevent urinary incontinence and provide better support during childbirth.
【Potential Risks】
Excessive exercise: Pregnant women need to pay attention to controlling the time and intensity when exercising, and avoid overexertion and strenuous exercise. Excessive exercise can cause overdraft, rapid heart rate or increased blood pressure in pregnant women, which can adversely affect the fetus.
Specific conditions: Pregnant women with pregnancy complications or complications, such as placenta previa, threatened preterm birth, etc., need to exercise or rest under the guidance of a doctor. During the first trimester (especially the first 13 weeks) and the third trimester (after 28 weeks), pregnant women need to pay special attention to the choice and intensity of exercise to avoid adverse effects on the fetus.
【Precautions for exercise during pregnancy】
Choose the right exercise: Choose aerobic exercises, such as walking, swimming, yoga, etc., which can help promote blood circulation and good health. Avoid strenuous exercise and high-intensity training such as running, jumping, weightlifting, etc.
Control the duration and intensity of exercise: Adjust the time and intensity of exercise according to your physical condition and feelings, generally speaking, each exercise time should not be too long, so as not to feel fatigue. The heart rate should not be too fast during exercise, generally not exceeding 60%-70% of the maximum heart rate.
Pay attention to dress and posture: choose loose and comfortable sportswear and shoes, avoid wearing tight or restrictive clothing, and pay attention to maintaining correct posture and technique when exercising to avoid adverse effects on the body.
Timely replenishment of water and nutrition: Timely replenishment of water and nutrients during exercise to maintain the normal physiological functions of the body. Pregnant women should also pay attention to a balanced intake of various nutrients in their diet to meet the needs of themselves and their fetuses.
