Experts point out that appropriate exercise is beneficial for the health of pregnant women and their babies, but pregnant women must listen to their doctors before exercising. It is important to know which stage of pregnancy is suitable for exercise, when it is not advisable to exercise, and what types of exercise are suitable for pregnant women.
The type and intensity of exercise suitable for pregnant women should be based on individual physical conditions and cannot be generalized. If a pregnant woman had a habit of exercising before pregnancy, she can continue to exercise during pregnancy, but she must start slowly.
Pregnant women should not scuba dive or ride horses
During the first 3 months of pregnancy, caution should be exercised and vigorous exercise is best avoided. From the 3rd month to the 28th week of pregnancy, pregnant women can engage in appropriate exercise. In the later stages of pregnancy, especially after 28 weeks, it is not advisable for pregnant women to exercise as the fetus has grown significantly and exercise may cause allergic contractions, leading to premature birth and other issues.
For pregnant women, the choice of exercise during the period from the 3rd month to the 28th week of pregnancy should also consider the type of exercise. It is best to engage in low-impact exercises such as swimming, tai chi, walking, and simple yoga. Strenuous abdominal exercises should be avoided, as well as exercises that involve physical contact with others. Jumping or sprinting exercises should be avoided, such as playing badminton or tennis. Activities like horseback riding or scuba diving are not suitable for pregnant women, especially scuba diving, which can easily lead to oxygen deprivation and fetal deformities.
Pregnant women can practice breathing exercises, which can help them relax and maintain calmness and also assist in coordinating contractions during labor. It is best for pregnant women to practice these exercises regularly. Shallow breathing: Pregnant women should sit on the floor with their legs crossed in front of them, keeping their back straight, and exhale and inhale through the mouth. Deep breathing: Sit on the floor with legs crossed in a comfortable position, keep the back straight, take deep breaths through the nostrils, exhale slowly, and repeat the exercise.
In addition, pregnant women can also engage in muscle exercises, including pelvic floor muscle exercises: during pregnancy, the pelvic floor muscles of pregnant women are likely to weaken, so strengthening these muscles is important for both the pregnant woman and the delivery. It is best to practice 300 to 350 times a day. Pregnant women should tighten the muscles as if holding back urine, hold for as long as possible, and then relax, repeating 30 times. Rest when feeling fatigued. Thigh muscle exercises: Sit on the floor in a frog-like position, with a straight back, and bring the soles of the feet together. Hold the ankles with both hands, press the thighs down with the elbows, hold this position for a count of 10, and then repeat 15 times.
Avoid drinking cola and sports drinks
It is important to note that pregnant women should be adequately prepared before exercising. Before exercising, pregnant women must communicate with their doctors and seek help in developing a scientific exercise plan for the pregnancy period, determine if they are suitable for exercise, what type of exercise is suitable, and the duration of exercise. It is important to engage in regular exercise and gradually increase the intensity. Adequate warm-up activities should be performed before exercising, and pregnant women should engage in low-intensity aerobic exercises, such as walking or gentle stretching exercises, to warm up.
During exercise, pregnant women should not exhaust themselves or overheat their bodies. Pregnant women should not engage in exercises that make them sweat excessively. The appropriate level of exercise for pregnant women is to exercise without feeling tired and to feel comfortable and relaxed. Pregnant women should also drink plenty of water during exercise, but not just plain water. It is best to supplement with some fruit juice. Cola and sports drinks are not suitable for pregnant women.
Pregnant women should also be aware that if they experience vaginal bleeding, fluid discharge, unusual pain or sudden pain, chest pain, difficulty breathing, severe or persistent headaches or dizziness during exercise, they must immediately stop exercising and go to the hospital for examination. Additionally, if contractions persist for half an hour after stopping exercise, further exercise should be avoided.
