Can pregnant women exercise? Do they need to exercise? These are topics that many expectant mothers are concerned about. Experts believe that pregnant women not only can exercise, but also need appropriate and scientific exercise.
There are five benefits to exercising during pregnancy: appropriate and reasonable exercise can promote digestion and absorption in expectant mothers, provide sufficient nutrition for the baby in the womb, and ensure enough energy for smooth delivery. It also helps in postpartum recovery and getting back in shape; exercise can improve blood circulation, increase the oxygen content in the blood, eliminate fatigue and discomfort, and maintain mental well-being and a relaxed mood; it can stimulate the development of the baby's brain, sensory organs, balance organs, and respiratory system; it can promote the metabolism of both the mother and the baby, enhancing the mother's physical fitness and boosting the baby's immune system; exercising during pregnancy conditions the muscles and pelvic joints of the expectant mother, creating favorable conditions for smooth delivery in the future.
There are many ways to exercise, such as walking, doing simple aerobic exercises, aerobics, and swimming, which are all rhythmic aerobic exercises.
Walking is a very good and safe form of exercise that can increase endurance and be beneficial for delivery. While walking, the mother is also stimulating the baby's movement. It is important to pay attention to speed and choose a place with good air circulation, less crowded, and a good environment. Walking in gentle sunlight is best because ultraviolet rays have sterilizing effects and promote the absorption of calcium and phosphorus in the intestines, which is especially beneficial for the baby's bone development.
Aerobics is a suitable exercise method for pregnant women. However, bending over and jumping should be avoided or done minimally. In the later stages of pregnancy, not only should bending and jumping exercises be reduced, but the pace of other sections should also be controlled appropriately. However, mothers can add some movements themselves, such as moving their ankles, wrists, neck, etc. Each session should not be too exhausting, and it is enough to stop when sweating slightly.
Swimming is a great exercise during the early stages of pregnancy. It can reduce joint stress, promote blood circulation, and have a positive effect on the development of the baby's nervous system. The pressure of water on the chest during swimming can strengthen breathing and increase lung capacity, which helps the expectant mother to hold her breath and exert effort during delivery, shortening the labor process. Changes in body position in water are beneficial for correcting fetal position and promoting natural delivery. However, swimming exercises must be done safely and with someone accompanying.
Of course, expectant mothers are not ordinary people, and at this time, exercise involves two lives. Therefore, the following five principles should be followed:
1. Start exercise slowly, gradually increase intensity, and calmly end the exercise; it is recommended to talk while exercising to avoid excessive intensity; take breaks from time to time.
2. Avoid exercises that involve extreme stretching, jumping, and excessive impact. During pregnancy, joint tissues are relaxed, and these exercises can easily cause joint injuries.
3. Avoid exercising in extremely hot and humid environments.
4. Drink plenty of water before, during, and after exercise.
5. If feeling uncomfortable, short of breath, or tired during exercise, take a break and continue when feeling better.
