According to many years of clinical experience, the selected exercise methods mainly include walking and jogging, but also swimming and yoga.
Walking is a very simple and effective exercise method, which everyone can do. In the early stage of preparing for pregnancy, choosing the way of walking can play the role of exercise, enhance the function of heart and lung, accelerate women's blood circulation, and walk without being too intense. This walking method is more suitable for female friends.
For female friends who are not used to sports, suddenly entering the exercise process with too much intensity will also affect their health. For female friends, it is a good habit to stick to the way of exercise. Jogging and walking are actually the same, and the intensity will be greater than walking, but they can effectively exercise the muscles of their legs. It is best to choose suitable shoes for running.
Swimming is a very good method, and it is also a popular way of exercise. When swimming in the water, it can play the role of exercise with the help of the reaction of buoyancy, and the whole person's mood will be more relaxed, and the injury coefficient of exercise will be smaller. It can consume calories in the body without too much exercise force.
Female friends who are preparing for pregnancy can effectively exercise by choosing some exercise methods, and can also enhance their own resistance and resist the occurrence of diseases. There are many exercise methods to choose, including yoga and Pilates, which are very common sports. Friends can choose their own suitable exercise methods according to their own needs.
These exercises can eliminate nervousness, improve impetuous feeling, play a positive role in regulating mental health and body cardiopulmonary function, and can also achieve the function of regulating endocrine, which can effectively improve the quality of eggs and sperm.
Besides proper exercise, we should develop good living habits, stay up as little as possible, and at the same time, don't smoke or drink, adjust our body in a better state and keep a happy mood, which is conducive to improving the probability of pregnancy.
Hello, during pregnancy, in fact, you can do most sports, such as yoga, gymnastics, brisk walking, jogging, swimming and playing ball games.
However, we should pay attention to moderate exercise, avoid perfunctory exercise with too little intensity and too short time, and avoid exercise with too much intensity or too long time, which is more dangerous.
Exercise during pregnancy is mainly aimed at exercising cardiopulmonary function, promoting blood circulation, enhancing physique and immunity, and promoting health.
Pay specific attention to the following aspects:
① In general healthy people, it is better to slightly accelerate the heart rate during exercise, and it is best to keep it at around 120 140 beats/min, and the maximum should not exceed 180 beats/min, especially for people with cardiovascular diseases, and exercise under the guidance of a doctor.
② It is better to sweat slightly and breathe slightly faster during exercise, and it is not advisable to sweat profusely, otherwise excessive exercise will damage your health.
③ Exercise time: It is generally recommended to exercise for 3-5 days a week with 30-60 minutes per day. The interval between exercises should not exceed 2 days, and each exercise time doesn't have to be more than half an hour. You can also do some simple exercises by taking advantage of the debris time, as long as the accumulated time reaches 30-60 minutes every day.
Exercise can be done properly during pregnancy preparation. Exercise can strengthen physical fitness and lay a better foundation for pregnancy preparation. Most of the exercise can be done during pregnancy preparation. Women can swim, run, walk, practice yoga, etc., and it is no problem to go to the gym to practice equipment. Men can also play ball, run, climb mountains, swim, etc. These aerobic exercises can improve the body's resistance and improve the quality of sperm and eggs. Besides proper exercise, we should develop good living habits, stay up as little as possible, and at the same time, don't smoke or drink, adjust our body in a better state and keep a happy mood, which is conducive to improving the probability of pregnancy.
Pregnancy preparation refers to the preparation of pregnant women or their families for pregnancy. Pre-pregnancy conditioning is divided into two aspects: "body" and "heart". Healthy and reasonable pregnancy preparation can improve the baby's health more effectively.
First, what do you need to prepare for pregnancy?
1. Psychological preparation
Giving birth to a small life is a very serious and important matter, which requires full communication between husband and wife; Whether it is for the future baby's upbringing, economic reserves or the arrangement of working hours, it needs to be evaluated. And the husband and wife must reach a consistent goal, whether the small situation that appears during pregnancy and after the baby is born in the future can be faced together.
2. Physical preparation
1, adjust your work and rest habits, try not to stay up late and keep enough sleep. Do not smoke, drink or stay away from second-hand smoke during pregnancy; Eat a reasonable diet and eat less fried, pickled and other foods.
2. Insist on daily exercise, whether it is walking, jogging or yoga; But pay attention to the intensity of exercise and try to avoid excessive exercise; Scientific exercise can enhance physical fitness and improve immunity.
Second, what exercise can you do to improve your health?
1. Take a walk
Walking is a sport suitable for anyone. You should choose an environment with fresher air as much as possible, and you don't have to walk too fast or too long. At first, you can slow down your steps and don't walk too fast, so as not to shake your body too much or cause fatigue.
2. Jogging or brisk walking
Proper weight helps to conceive. Jogging or brisk walking can consume more energy and burn excess fat than walking.
Before exercise, you should empty your bladder and put on loose and comfortable clothes. If you feel uncomfortable during the period, you can pause your rest and adjust your jogging time according to your physical condition, so you should not be tired. Just like walking, please do it in an environment with fresh air and spacious space.
Step 3 swim
Swimming is a very good exercise, which can increase the strength of supporting weight and improve endurance and flexibility. Swimming can increase heart and lung function, improve mood and help maintain a good attitude during pregnancy.
It should be noted that the exercise time of swimming should not be too long, and the water should not be too cold, otherwise it will cause muscle spasm.
4. Yoga
Practicing yoga can enhance physical strength and muscle tension, enhance the balance ability of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, yoga can also stimulate the glands that control hormone secretion, accelerate blood circulation, and help pregnant women to master breathing control methods well, which is conducive to future delivery.
Third, everyone knows that folic acid should be eaten for pregnancy. How and when to eat it?
Folic acid is one of the vitamin B complexes, which was originally extracted and purified from spinach leaves, so it was named folic acid. It can promote the maturation of young cells in bone marrow. If people lack folic acid, it can cause megaloblastic anemia and leukopenia, which is especially important for pregnant women. Folic acid supplementation during pregnancy preparation and early pregnancy (perinatal period) can prevent fetal congenital neural tube defects (neural tube defects).
For pregnant women in general, it is recommended to supplement 0.4mg to 0.8mg folic acid every day from the possible pregnancy or at least 3 months before pregnancy until the third month of pregnancy.
For women who have had a history of birth with neural tube defects before, it is necessary to increase the supplement dose of folic acid, and add an extra 4mg every day from the possible pregnancy or at least 1 month before pregnancy. Because there is no 4mg dosage form in China, there is a 5mg dosage form, so an additional 5mg folic acid can be added every day. Of course, if you can tolerate taking 10 tablets of 0.4mg folic acid every day, you can also supplement it.
Exercise is very important, it can increase blood flow, and in addition, it can increase dopamine during exercise, which is to become a happy hormone, which is very important for pregnancy preparation and egg growth. But we must pay attention to one thing, there is no need for excessive exercise.
We advocate an aerobic exercise, such as walking. When walking, you should stride your legs a little bigger and move your hip joint, because the baby will be conceived in your pelvic cavity in the future. In fact, you should sweat, walk faster or jog to sweat, and increase your heartbeat.
Yoga can promote blood circulation around the uterus, soothe our nerves and relax our spirit.
Basically, it is the best to walk during pregnancy, and it lasts for 30min minutes every day. This is a good way to raise eggs.
Walk slowly or swim to improve heart and lung function.
Nowadays, many people get married late, and pay more and more attention to pregnancy preparation. Many people begin to make preparations six months before pregnancy preparation. Check your body, then pay attention to your usual diet and try to adjust your body to the best condition. In addition to supplementing nutrition at this time, you should also pay attention to exercise at ordinary times, and you can also try these kinds of exercises.
1, take a walk.
Whether it's pregnancy preparation or walking during pregnancy, it's a good way. This exercise is very simple. After eating every afternoon, you can go out for a walk. However, there are many things to pay attention to. When walking, you should pay attention to avoiding crowded time periods, and don't go out when there are many people. There may be a collision. In addition, choose a time when the air is fresh, or go out to breathe fresh air in the morning after the sun, which is conducive to a happy mood. When walking, choose a pair of sports shoes that fit your feet, and don't wear slippers or high heels.
2. Jogging.
Perhaps for many people, the amount of exercise for walking is too small, and they may want to increase the intensity of exercise, so they can choose jogging. Proper jogging every day can enhance heart and lung function, increase vital capacity and help burn fat. However, before running, you must pay attention to the warm-up action, wear sportswear and sports shoes. Never start running without preparing for warm-up, which will easily cause muscle strain and make you uncomfortable. In the process of jogging, if you feel uncomfortable, you should rest in time.
3. Yoga.
Nowadays, many people pay more and more attention to yoga, because when practicing yoga, it can enhance physical strength and is also beneficial to the balance of the body. At the same time, it can also enhance the flexibility and flexibility of the body. There are many benefits of yoga. Practicing yoga can stimulate and control hormone secretion, accelerate blood circulation, and also practice breathing control methods. It is very helpful for pregnant women, and it is also conducive to the delivery.
In addition, for people who are pregnant, swimming is also a very good exercise method, which is conducive to the acceleration of blood circulation, can also consume physical strength, lose excess fat, and is more conducive to pregnancy preparation. However, when choosing a swimming venue, we should also pay attention to going to a regular place for exercise, having lifeguards and paying attention to hygiene.
During pregnancy, in addition to aerobic exercise to increase cardiopulmonary function, I will introduce a pelvic exercise to you today. In fact, this set of training is based on some classic movements in yoga practice and combined with the essentials of pelvic floor muscle training. It is very suitable for women who are preparing for pregnancy to practice for a long time, which can directly enhance muscle tension and promote blood circulation in the uterine cavity, especially conducive to the promotion of qi and blood in male and female reproductive systems and lay the foundation for postpartum rehabilitation. I often recommend it to female friends in the pregnancy stage, so how to do it specifically, and then I will teach you.
Pelvic exercises are divided into two sets of coherent movements.
The first set of actions
First, put your feet together, bend your knees, sit down, straighten your waist and inhale. Then slowly separate your knees while exhaling, and the angles of opening on both sides should be the same, fully stretching the femoral joint. Finally, while exhaling, restore your feet to their original state, and keep your knees together.
Isn't it very simple? This set of movements can not only exercise our pelvic floor muscles, but also help improve lymphatic circulation!
After the first set of movements, let's talk about the second set of movements.
First, you are sitting on the floor, putting your feet aside and your feet up, then adjusting your breathing, with your upper body lying back slightly and your hands supported on the floor. Remember, this action requires us to keep our backs straight and not hunched.
Step 2: With deep breathing, let your body lie back slowly, and extend your hands back for about 10 second, and you can feel the feeling that the front side of your thigh is extended.
Step 3, retract your hands and straighten your feet;
Step 4: Lift your left foot up, hold your knees with your hands for about 5 seconds and then put it down. Repeat the same action with your right foot, twice left and right. Remember to move slowly, and look straight at the instep of our feet when holding your knees with your hands.
Step 5: After finishing the fourth step, let our body return to its original position and keep a flat posture. Then, bend your knees and put your hands under your knees, keeping a fist distance between your feet. This action can help adjust the left and right height of your body. Remember, two feet should not be high and low, and the height of both feet should be the same.
Step 6, cooperate with breathing, like doing sit-ups, lift the upper part of your body as far as possible, and keep it still for five breaths.
Step 7: When exhaling on the fifth breath, let go of your hands, lay your feet flat on the floor and relax, and keep this posture 10 second.
If you want to improve the fertility function through "exercise", you must combine "movement" with "movement" and carry out appropriate physical activities through conscious guidance and breathing. The other thing is that you insist, and the best action starts today!
You can do some regular exercise during pregnancy. You can usually do sports in the park, in the gym or at home. For example, if you like playing badminton, play with friends and family for about half an hour. Like running, it's easier. Jog on the treadmill, in the community and in the park for about half an hour. Be careful not to do particularly dangerous sports. What intensity do these movements achieve? Look at your heart rate. The effective heart rate is 220 minus your age, and you get a difference and multiply it by 60%. Feeling tired and panting can play the purpose of exercise, that is, when it is a little hard.
1, take a walk.
When walking, you should pay attention to avoid crowded time periods, and don't go out when there are many people, which may lead to a collision. In addition, choose a time when the air is fresh. When walking, choose a pair of sneakers that fit your feet. Don't wear slippers or high heels.
2. Jogging.
Jogging properly every day can enhance heart and lung function, increase vital capacity and help burn fat. However, before running, you must pay attention to the warm-up action, wear sportswear and sports shoes. Never start running without preparing for warm-up exercise, which will easily cause muscle strain and physical discomfort. In the process of jogging, if you feel uncomfortable, you should rest in time.
3. Yoga.
Practicing yoga can stimulate and control hormone secretion, accelerate blood circulation, and also practice breathing control methods. It is very helpful for pregnant women, and it is also conducive to the delivery.