Can pregnant women exercise to lose weight?

Women usually do not lose weight after pregnancy. Some pregnant women often eat whatever is nutritious for the growth of their babies. Over time, it is easy to cause weight gain. If the weight gain during pregnancy is too fast, it is harmful to both the pregnant woman and the baby, and it is easy to cause many pregnancy syndromes. Can pregnant women exercise to lose weight during pregnancy?

Can pregnant women exercise to lose weight?

Pregnant women will gain weight during pregnancy, but this gain is not without limit. Weight gain within a certain limit is normal, but exceeding this limit is considered obesity, which is not only not good for the pregnant woman herself, but also has a very adverse effect on the fetus in the womb.

Generally speaking, if a pregnant woman gains more than 15 kilograms in weight, the chance of having a giant baby is 7.46%, which can easily lead to dystocia. The risk of cesarean section is more than three times that of a normal vaginal birth. It is also very easy to develop pregnancy complications such as gestational hypertension and gestational diabetes, and the health of the overweight fetus is also a cause for concern. So in order to avoid this situation, pregnant women must control their weight during pregnancy and try not to gain too much weight.

Precautions for pregnant women to exercise and lose weight :

1. Aerobic exercise, including brisk walking, jogging, cycling and swimming (see below). Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessively consuming oxygen. Aerobic exercise during pregnancy can strengthen cardiopulmonary function and promote the body's oxygen absorption, so it has direct benefits for pregnant women and fetuses. In addition, it can enhance blood circulation and reduce varicose veins during pregnancy; increase muscle strength and partially or even completely eliminate back pain and lumbago; increase physical endurance and prepare for childbirth; and may also help regulate blood pressure, blood sugar, and control excessive weight gain.

2. Water sports, including swimming, water aerobics, etc. As a special type of aerobic exercise, water exercise is extremely beneficial to pregnant women: the buoyancy of water can help pregnant women support 10 to 13 kg more weight than before pregnancy, the resistance of water can reduce the chance of injury to gradually loose joints, and the better conductivity of water than air means that pregnant women do not have to worry about excessive increase in body temperature. What's more, the fun of water exercise is an irresistible temptation for anyone.

3. Kegel exercises. This is a sport that is beneficial to adult women at any stage, and it can be done anytime and anywhere. Its main mode of movement is accomplished by voluntary contraction of the pelvic floor muscles (groups). This exercise can strengthen the strength of the lower uterine supporting muscles, vaginal sphincter, and urethral sphincter. Doing 2 to 3 sets of Kegel exercises every day during pregnancy and postpartum, with each set of 10 to 15 times, can ensure that these muscles of women can complete the tasks of pregnancy and childbirth well, reduce the chance of perineal tear during delivery, and promote the vaginal sphincter to recover its elasticity as soon as possible after delivery.

The specific method of Kegel is: either standing, lying on your side, or sitting down, while inhaling, tighten the perineal muscles, including the circular muscles of the vagina and anus. You will feel a lifting sensation in your pelvic floor. When you reach the top, hold this position for 8-10 seconds. Be careful not to hold your breath, but inhale and exhale at a constant speed. Then relax. Whether the Kegel exercise is completed correctly can be determined by doing the contraction and lifting movements while urinating. If the urine flow stops or decreases, it means that your movements are correct. Persisting in doing this exercise will be beneficial to the lifelong health of women's reproductive and urinary systems.

4. Other sports that require certain guidance and special precautions: strength training, yoga, Pilates, etc. These sports have a certain degree of difficulty and a small amount of danger. Women who regularly do these exercises can continue similar exercises with more caution after pregnancy. However, some movements are obviously not suitable for pregnant women and should no longer be done, such as holding your breath to lift weights, over-stretching ligaments, shoulder and elbow handstands, etc. It is best to consult a professional in this sport to design an effective and safe training plan.