How much exercise should you do during pregnancy

Pregnant women also need to exercise during pregnancy, but it must be scientific and appropriate and pay attention to moderation, otherwise it will easily affect the health of pregnant women and fetuses. Pregnant women's exercise requirements and methods will be quite different at different stages of pregnancy. What is the appropriate exercise intensity in the second trimester of pregnancy?

What is the appropriate intensity of exercise during mid-pregnancy?

Generally speaking, pregnant women within 16 weeks of pregnancy, that is, within 4 months, should do more aerobic exercise to lose weight. Swimming is the best option. Don't think that swimming is unsafe for pregnant women. In fact, swimming is a very good aerobic exercise for pregnant women to lose weight. It depends on the body shape. If you are a person who has been persisting in preparing for pregnancy and your health during pregnancy is good, you can continue to do it from the early to the middle and late stages of pregnancy.

Most importantly, swimming allows all the muscles in the body to participate in the activity, promotes blood circulation, and allows the baby to grow faster. In addition, regular swimming during pregnancy can improve your mood, relieve pregnancy reactions, and have a good effect on the baby's nervous system. When swimming, choose a swimming pool with good hygiene and few people. Do some warm-up exercises before swimming. Wear goggles when swimming and avoid being kicked by others. Swimming during pregnancy can improve heart function, and the great buoyancy of water can relieve the load on joints, eliminate problems such as blood accumulation, edema and varicose veins, and is less likely to cause injury.

In addition to swimming, you can do one or two rhythmic aerobic exercises to lose weight, such as jogging, running, simple rhythmic dance, climbing stairs, etc. However, exercises such as jumping, twisting or rapid rotation are not allowed, and cycling should be avoided.

Common problems with fitness exercises for pregnant women

1. Pregnant women’s heart rate should not be too fast when exercising, and should try not to exceed the maximum heart rate. Maximum heart rate = (220-age) periodontal 60%. If a pregnant woman experiences dizziness, nausea, vomiting, or fatigue during exercise, she should stop exercising immediately. If abdominal pain or vaginal bleeding occurs, go to the hospital for a physical examination immediately.

2. Clothes should be loose and comfortable, and shoes should fit well and be light. Replenish water immediately during fitness exercise to avoid physical exhaustion. Keep warm to prevent catching cold. It is best to exercise in a place with fresh air and green grass, which is beneficial to the health of both pregnant mothers and fetuses.

3. Pregnant women with diabetes can moderately increase exercise intensity to control blood sugar. Pregnant women with high blood pressure should limit the intensity of exercise. Pregnant women with a history of habitual miscarriage should stay in bed and rest in the early stages of pregnancy. Pregnant women with multiple pregnancies are best to choose brisk exercise such as walking. In short, everyone's condition is different, and it is best to consult a gynecologist before allocating appropriate exercise.

4. If you experience dizziness, chest tightness and shortness of breath during exercise. The frequency of uterine contractions increases. Pain in a certain location. If there is sudden or heavy bleeding in the vagina, you should stop exercising immediately and consult a doctor whether the condition is normal and whether it is appropriate to exercise again.