Which exercise method is best for pregnant women? Under what circumstances can you not exercise during pregnancy?

Regular exercise can help you cope with the physiological and psychological needs of pregnancy and prepare for childbirth. All problems encountered during pregnancy, such as back pain, constipation and fatigue, are alleviated more easily.

If you exercise during pregnancy, you will find it easier to control your weight. This benefit will continue to exist after your baby is born, making it easier for you to recover.

Which exercise method is best for pregnant women?

The best way to exercise during pregnancy:

Let the heart beat faster

Keep soft

Managing weight gain

Prepare muscles for childbirth work

Don't cause excessive physical stress on yourself or your baby

Walking, jogging, swimming, water courses, and cycling are considered safe forms of exercise as long as you don't exercise too much. Yoga and Pilates are also ideal choices if you find a teacher who is registered and often dealing with pregnant women. Also be sure to take care of your pelvic floor throughout pregnancy and after delivery.

What are the recommended sports during pregnancy?

It is not recommended to do sports or to lose balance and exercise is not recommended, including horse riding, skiing, gymnastics and water skiing; diving during pregnancy is not safe; ball games such as football, tennis and squash are also at risk because May hit your stomach.

Most doctors and midwives recommend not cycling after the middle of pregnancy, even if you are an experienced cyclist, you may fall or be knocked down. Of course, you can use your exercise bike during pregnancy.

What precautions should I take before I have exercised?

As long as the doctor gets the pregnancy information, you can perform three mild to moderate exercises every week. If you are not used to it, pregnancy is not the time to start anything new.

Stick to low-impact sports such as walking or swimming and keep a short workout. You can take part in a prenatal exercise class, so before that you should know all the exercise classes that are safe for you.

Exercise intensity during pregnancy?

When you are pregnant, try to achieve a good level of fitness, rather than adapt to the peak. In general, you should be able to have a normal conversation while exercising.

Exercise about 30 minutes each time, three times a week. If you exercise 5 or more times a week, it may cause more damage than benefits, which will make it easier for you to give birth to a baby with a smaller or lower birth weight.

If you have had high-intensity training before pregnancy, it is best to relax now. High-intensity exercise may put too much pressure on the joints and pelvic floor muscles.

After you have a child, you can gradually build your own lifestyle.

A useful way to tell you how much exercise is to use a scale called the Bog scale (see table below). This gauge measures how much effort you feel when you exercise (feeling exercise).

At both ends of this scale, 6 is very very light, while the other 20 is very, very difficult. You should consider exercising in the range of 12 to 14 (more than minor but not difficult).

Don't exercise too much, listen to your body, if you feel tired or do too much, stop. Some women like to monitor their heart rate while exercising, but don't rely on this alone because the heart rate during pregnancy varies greatly.

Stop exercising immediately if:

Chest, leg joints or abdominal pain

Dizziness or dizziness

Shortness of breath

Vaginal bleeding

Difficult to walk

shrink

It's also a good idea to keep an eye on your baby's movements and take a break if they don't seem to be moving. Remember that your baby tends to be the quietest when you exercise. If you feel that something is wrong, or you are not sure, it is best to be cautious and consult a doctor.

Under what circumstances can I not exercise?

Some women need to be extra careful when exercising. If you have any of the following conditions, you should talk to your doctor before you exercise:

Have had premature birth or have been aborted before.

The iron content in the blood is very low (severe anemia).

Early pregnancy

Have high blood pressure or pre-eclampsia.

Being overweight or underweight.

There are any joint or muscle problems.

Have any heart or lung problems.

There may be twins.

Have diabetes.

You should not exercise if:

Have had premature birth or have had a prenatal abortion.

After 26 weeks of pregnancy, your placenta is placed in front of the placenta (preposition of the placenta).

Cervical weakness (also known as cervical insufficiency).

Have three or more babies.

There are serious heart or lung diseases.

Continue vaginal bleeding.

High blood pressure.