Pregnant women are a special group. They need to exercise more, but they also cannot overexert themselves. Therefore, it is important for them to choose the right exercise for their bodies. Can pregnant women choose morning exercise as their exercise?
Can pregnant women do morning exercise?
Pregnant women can do morning exercise, but the intensity should not be too high.
Engaging in appropriate morning exercise during pregnancy can increase blood oxygen supply to the baby, accelerate metabolism, promote the baby's growth and development, control weight gain, and prevent macrosomia. It is beneficial for natural childbirth. Therefore, morning exercise during pregnancy is beneficial for both the mother and the baby.
What are the benefits of morning exercise for pregnant women?
Pregnant women who exercise in the morning have a lower heart rate and relatively stable blood pressure during childbirth, which is beneficial for natural delivery. When pregnant women exercise in the morning, the fetus also moves along. The fetal heart rate increases by 10-15 beats per minute, indicating the adaptability of the fetus to exercise. The newborn's health condition will be better than that of a normal newborn. It can be seen that appropriate morning exercise is very beneficial for maternal and infant health.
What exercises can pregnant women do in the morning?
Walking
Method: When pregnant women walk, they should try to keep their backs straight, swing their arms harmoniously, and minimize the up and down movement of the head and upper body. Use the whole body while walking. In addition, when the back foot touches the ground, the front foot that extends forward should land with the heel first.
Women can continue to walk throughout their pregnancy, walking slowly for about 20 minutes each time. This not only allows them to breathe in fresh morning air but also serves the purpose of exercising and relaxing the body. Moreover, during walking, they can communicate with others more, effectively avoiding prenatal depression.
Aerobics
Method:
1. Stretching exercises. Stand up and slowly squat down, with a slow and controlled motion. Squat to the extent that you can handle. Sit cross-legged and alternately raise and lower your upper body.
2. Toe exercises. Pregnant women sit on a chair, feet flat on the ground, and lift their toes as much as possible before lowering them. Repeat this multiple times, but make sure the feet do not leave the ground when the toes are lifted.
3. Cross-legged sitting. Sit cross-legged on the floor and place your hands lightly on your thighs. Then use your hands to press the knees downward, holding for one inhalation and exhalation, and then release the hands. Repeat this pressing and releasing exercise for 2-3 minutes.
4. Limb movements. Stand up with arms extended to the sides, parallel to the shoulders. Shake and circle the upper body back and forth. Alternate between large and small movements. Stand on one leg while supporting the entire body, and lift the other leg as high as possible (it is recommended to hold onto something for support to avoid falling). Repeat several times.
Doing aerobics during morning exercise can provide more oxygen to the baby in the womb, which is beneficial for the baby's growth and development. It can also exercise the pregnant woman's body, making her feel strong and promoting childbirth.
Precautions for morning exercise for pregnant women
1. The heart rate of pregnant women during morning exercise should ideally be within 140 beats per minute. Exceeding this range may increase the blood flow in pregnant women, which their blood vessels may not be able to handle.
2. It is best for pregnant women to take a break after exercising for about 15-20 minutes each time. This can prevent the heart rate from becoming too fast and also prevent excessive fatigue.
3. Pregnant women should hydrate before, during, and after morning exercise to prevent dehydration and control the rate of body temperature increase.
