* When exercising in the swimming pool, you must take anti-slip measures and wear anti-slip slippers as appropriate. If you find it difficult to grasp the floor condition, you can also * * *, but slow down anyway to avoid slipping.

* When swimming, the blood flow and oxygen demand of the body will increase. It is best not to wear a swimming cap that is too tight or made of silicone to avoid increasing brain pressure; Swimsuit is mainly made of less cloth to avoid increasing load and resistance when swimming.

* Most indoor swimming pools will be equipped with air conditioning. Remember to put a big towel by the pool before you go into the water, and dry your body and head with a towel as soon as you land to avoid catching cold.

Inhaling too much chlorine during pregnancy will cause allergic reaction in respiratory tract and increase the probability of allergic reaction after birth. Swimming should be avoided for one week after disinfection in the swimming pool to avoid inhaling too much chlorine.

* Don't wash your body with cold water before swimming, and don't rush into the water after washing, so as to avoid cramps and contractions caused by excessive temperature difference. You can sit by the pool, immerse your feet in the pool first, and splash water on your arms, back and stomach to let your body slowly adapt to the water temperature.

Swimming, check!

* Being pregnant will reduce your athletic ability. If you don't have swimming habits before, you'd better ask a professional coach for guidance to avoid accidents or sports injuries.

* When swimming in the water, it is difficult to check the body's response to the intensity of exercise. You should always pay attention to your physical condition and adjust the time and intensity in time.

* Although the buoyancy of water can help the body lose weight, it will also make it difficult for the body to maintain balance. If you are not proficient in swimming skills, it is best not to swim in deep water with strong buoyancy during pregnancy.

* Simply soaking in water and walking in the pool can't achieve the purpose of exercise. It takes at least half an hour to swim in the water every time to achieve the effect of exercise (you can have a rest in the middle).

Check after swimming!

* If the core temperature of the body is too high during pregnancy, it will cause harm to the fetus. Avoid taking a hot bath or sauna after swimming, and control the bath water temperature at 38 ~ 39 degrees (slightly higher than the body temperature).

To prevent swimming infection, we must pay attention to these four points.

The risk of infection in swimming has always discouraged many pregnant mothers. How to avoid catching viruses or bacteria when swimming? Here are some suggestions from experts:

Avoid swimming one week before disinfection of the swimming pool.

The week before disinfection is the dirtiest time in the swimming pool. Before swimming, you should confirm the disinfection time of the swimming pool with the administrator to reduce the chance of infection.

Avoid the rush hour.

The more people in the swimming pool, the more bacteria there are. When swimming, it is best to avoid the peak period and try to go during the off-peak period when there are few people.

Avoid swimming when there are signs of infection.

If there are signs of infection in the near future, and the secretion becomes variable and thick or even smells (such as white or green bean curd residue, thick yellow nose and white bubbles), it is best not to swim to avoid increasing the risk of infection.

Wash with a washbasin after swimming.

Washing the club with boiled and cooled water after swimming can effectively reduce bacterial adhesion. It is suggested that Mommy can use the special washbasin for postpartum care to clean the club. When in use, just squeeze the bottle body and rinse it with the spout.

Swimming during pregnancy to prevent infection 4 strokes to learn! When can I swim? These two time points are the safest.

On the other hand, when is it better to start swimming during pregnancy? Dr. Lin said that if you have swimming habits at ordinary times, you can almost go into the water at 10 weeks of pregnancy as long as you don't feel uncomfortable. If you don't usually swim and plan to go into the water after pregnancy, it's safer to end 1 pregnancy.

Breaststroke is low in intensity, balanced and relatively safe.

Zhan Shuzhu, Secretary-General of Taiwan Province Water Fitness Association, said that compared with backstroke, butterfly and freestyle, breaststroke is gentle, which can keep the balance of the body, train the mobility of the hip joint and promote natural delivery. It is suggested that breaststroke should be the main swimming method during pregnancy.

Warm up and run for 2-3 minutes before swimming.

When entering the water, it is best to turn your back to the swimming pool, hold the handle tightly with both hands and slowly enter the swimming pool step by step. After entering the pool, run in place for 2 ~ 3 minutes to adapt your body to buoyancy and warm up. When running, keep breathing naturally, with toes on the ground first, heels on the ground later, and focus on thighs and buttocks. Try to keep your ears, shoulders and hips in a straight line. At first, slow down and jog, and then gradually accelerate and sprint. When you feel a slight fever, you can start swimming.

Going ashore after swimming is the same as walking up the stairs with your back to the pool, holding the pole tightly with your hands. Because the buoyancy in the water will make the weight of the body fall from the ground, it is easy to lose balance just after leaving the water surface. The landing pace must be slower than when launching, and it is best to pause every step. After landing, take a short rest in the same place, make sure you can stand still and have no dizziness, and then slowly leave the pool.

Swimming during pregnancy to prevent infection 4 strokes to learn! The sun is very hot in summer, so many people choose to jump into the swimming pool to cool off. For pregnant mommy, swimming is one of the most suitable exercises during pregnancy, which can fully relieve stress and effectively promote natural delivery. Remind mommy to be a "water beauty" at ease during pregnancy, and don't forget to take preventive measures before, after entering the water. Swimming is beneficial to heat dissipation and has a high cp value.

In hot summer, walking outdoors is afraid of the sun, and stepping on the flywheel indoors will make you sweat. It seems a good choice to jump into the swimming pool to cool off. Lin, an attending physician in the Department of Obstetrics and Gynecology of the Affiliated Hospital of Medical College of Taiwan Province Provincial University, said that compared with land sports such as walking, flywheel and yoga, swimming has buoyancy support and will not cause too much burden to the body. The exercise process is relaxed and comfortable, which is very suitable for expectant mothers in the second and third trimesters.

For those who are prone to backache, knee pain and frequent insomnia during pregnancy, the buoyancy of water can not only support the weight of the abdomen, reduce the pressure on the lower abdomen, lower back and knee joint, but also relax the muscles of the whole body, improve the quality of sleep and improve the pain and sleep problems during pregnancy.

Not only that, because the underwater environment is conducive to heat dissipation, unlike land sports, swimming as the main exercise during pregnancy can avoid overheating affecting the baby's development. Moreover, swimming can exercise the muscles of all parts of the body at the same time, and it only takes a little time to achieve the same effect as land sports. If mommy doesn't have exercise habits at ordinary times, or often feels tired after short-term exercise, swimming can help you achieve your exercise goals in a short time.

Often bored and in a bad mood? Take a swim. All right, have fun.

From the perspective of aerobic exercise, doing aerobic exercise during pregnancy can stabilize blood sugar, increase anti-stress ability and prevent gestational diabetes and depression and anxiety. If Mommy is an ant who loves sweets, or often feels bored and in a bad mood, swimming can keep your physical and mental state in a relatively stable state.

In addition, because it takes more than 2 hours from the complete opening of the cervix to the delivery 1, people with poor physical strength are prone to collapse during delivery. Aerobic exercise can strengthen mommy's cardiopulmonary function and muscle endurance, and help mommy develop enough physical strength to face marathon production challenges.

Anemia, climbing stairs can cause asthma, and it is not suitable for water during pregnancy.

However, because swimming belongs to aerobic exercise, if mommy has lung problems such as asthma and restrictive lung disease;

If you have a heart disease, you will be panting if you walk a little; Poor respiratory function, climbing one or two floors of stairs will make you breathless and unable to continue climbing; Severe anemia, it is easy to get dizzy; There are high-risk pregnancies such as placenta previa, preeclampsia, pregnancy-induced hypertension and cervical atresia; Frequent contractions during pregnancy, bleeding, suspected premature delivery, not suitable for swimming. In addition, mommy with lower limb pain and mobility difficulties due to pregnancy should also avoid water sports, so as not to increase the risk of slipping and falling.

Swimming during pregnancy to prevent infection 4 strokes to learn! Q: Besides swimming, what other water sports are suitable for pregnant women?

Zhan Shuzhu said that aerobic water is a good choice if you rarely go into the water during pregnancy and want to do water sports. Aerobic swimming in water doesn't need swimming skills at all, as long as you are not afraid of water, you can participate, and you can also improve muscle strength, muscle endurance and exercise core muscle groups. Pregnant mothers who can't swim and want to engage in water sports during pregnancy may wish to give it a try.

Yoga in water is not suitable for pregnant women, because it needs to be carried out in pool water with high temperature; Even if it is replaced by normal temperature pool water, due to static exercise, the body temperature will drop and cause contractions (it takes about 10 ~ 15 minutes for each rest). Swimming or aerobic exercise in water is the best during pregnancy.

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In the second and third trimester, the stomach becomes bigger, the body center of gravity changes, and it is more difficult to exercise on land. Swimming can "exercise" in a relaxed way, which is relatively suitable for a pregnant mommy. If you have hyperglycemia or edema during pregnancy, you may wish to fix it in the swimming pool for a few laps to improve your symptoms. But there are many people in the swimming pool in summer, and there are children running around in summer vacation. Pay attention to safety when walking by the swimming pool to avoid accidental injuries and slips.

Consultant/Lin

Education: Master's degree, Institute of Clinical Medicine, Medical College, Taiwan Province Provincial University.

Bachelor of Medicine, Department of Medicine, Taiwan Province Provincial University

Experience: Attending physician, Department of Obstetrics and Gynecology, Affiliated Hospital of Medical College, Taiwan Province University.

Attending physician, Taipei Hospital, Ministry of Health and Welfare

Present position: Attending physician of obstetrics and gynecology, Affiliated Hospital of Medical College of Taiwan Province University.

Attending physician, Department of Obstetrics and Gynecology, Hsinchu Branch, Affiliated Hospital of Taiwan Province University Medical College

Consultant/Zhan Shuzhu

Education: Dance Department of Tainan Family College

Experience: physical fitness teacher of Ministry of Education/Ministry of Foreign Affairs.

Part-time lecturer, Department of Land and Water Sports, Taipei City University

More than 30 years of fitness guidance experience

Current position: Secretary-General of Taiwan Province Water Fitness Association.

Lecturer/Appraiser of TAFA-AFIC Water Fitness Certificate Course