Can I run when I'm pregnant?

It is best for pregnant women not to run when they are just pregnant. This is the most unstable period. Try to rest more, which will be better for the fetus. If you want to exercise, the best way is to take a walk, which is actually a very good way of exercise, and compared to running, it will be safer and avoid causing miscarriage.

Parallel standing

It can prevent low back pain.

Breakdown: Stand with your back against a wall, your whole body close to the wall, your feet shoulder-width apart, and your knees and toes parallel. Try to reduce the gap between your waist and the wall. If you find it difficult, move your feet forward to about 20 cm away from the wall. Then press your upper body against the wall and squat down until your knees are half bent. Then slowly return to the original standing position. Practice this repeatedly.

Calf stretch

It can effectively relieve the heaviness of the legs.

Breakdown: Spread your legs forward and backward, bend your front leg, and straighten your back leg to practice calf stretching. The heel of the back leg should touch the ground, the toes of the back leg should point forward, and the body should not bend or lift the hips.

Leg relaxation

It is beneficial to blood circulation in the legs, preventing leg swelling, heavy legs and varicose veins.

Breakdown: Lie on your back with your knees together, straighten one leg and lift it up, maintain this position, tighten your toes and then relax, tighten again, and relax again, and repeat this several times. Bend your knees again and slowly return your legs to the original position. Then switch to the other leg. Practice this repeatedly.

Leg activity

It strengthens the pelvic joints and waist.

Breakdown: With your knees together, flip over to your left and right. Alternate legs, bend legs, and flip outwards. Do it 5 to 10 times in the morning and evening.

Foot Exercise

Strengthen your foot muscles to support your increasing weight and avoid ankle injuries.

Breakdown: Sit on a chair with a reclining back, keep your back straight, and keep your legs perpendicular to the ground with the soles of your feet on the ground; then straighten your insteps and point your toes down so that your knees, ankles, and insteps are in a straight line. Alternate between your feet.

Cross-legged sitting exercise

It can relax the waist joints, stretch the pelvic muscles and help smooth delivery.

Breakdown: Sit cross-legged with your back straight, place your hands lightly on your knees, press with your hands with each breath, and repeat. Do it for 3 minutes each morning and evening.