Exercises for pregnant women to do at home

You cannot do strenuous exercise during pregnancy, but you should still do appropriate exercise to ensure that you have more strength during delivery, which is also good for the health of the baby. Pregnant women should not travel far. Generally, they can do simple exercises at home during pregnancy. Suitable exercises for home include yoga, slow walking, aerobic gymnastics, etc. You can also take a walk downstairs and bask in the sun at ordinary times, which can improve the immunity of pregnant women.

Can pregnant women exercise?

Regarding the issue of exercises suitable for pregnant women to do at home, relevant people said that for pregnant women, some suitable health exercises are good for the pregnant women's bodies and are also of great help to the healthy growth of the baby.

Exercises for pregnant women to do at home

An exercise that is more suitable for expectant mothers is prenatal gymnastics. Gymnastics has many benefits. It can effectively relieve the back pain and leg pain caused by changes in the center of gravity in pregnant women. It can relax the muscles in the waist and pelvis, allowing for a smoother delivery of the fetus in the future. It also has a psychological effect of enhancing the self-confidence of pregnant women. Pregnant women can calmly cooperate with doctors during delivery, allowing the fetus to be born safely. Pregnant women should exercise lightly, slowly and gently, and the most appropriate amount of exercise should be before they feel tired.

Increasing blood circulation and exercising foot muscles can prevent pregnant women from foot fatigue. You can do this through the activities of your toes and ankle joints, about 3-5 minutes each time. Sit on a chair or bed with your legs together on the ground, with the ground and legs perpendicular. Lift the tips of your legs upwards, hold for a breath, and then return to the original position. Place one leg over the other. Slowly move the upper leg and toes up and down, then switch legs. The purpose of pregnant women sitting cross-legged at home is to stretch the pelvic muscles and relax the joints, each time for about ten minutes. Allows the baby to pass smoothly through the birth canal during delivery. Cross your legs and lie on the bed. Keep your back straight, look straight ahead, and place your hands on your knees. With each breath, use your hands to press your knees down to the bed, and repeat this process.

To do the pelvic twisting exercise, lie on your back on the bed with the angle between the bed and your legs about 45 degrees, and keep your knees together. Then swing your legs slowly and rhythmically to the left and right, with your knees together as if drawing an ellipse. Your feet and shoulders must be close to the bed. Then straighten your right leg, keeping your left leg in its original position, and slowly bend your left knee to the right. After the left knee returns to its original position from the right side, lean to the right again. Alternate between the two legs.

Precautions for pregnant women to exercise

Pregnant women need to pay attention to two aspects when exercising. Regular sun exposure can enhance the resistance of pregnant women and prevent various infections. The ultraviolet rays in sunlight have a bactericidal effect. Regular sun exposure can also help relieve pregnant women's mood swings and prevent the occurrence of depression in winter. When the weather is fine, you should go outside to bask in the sun. If the weather outside is bad, you can also enjoy a sunbath indoors. The time spent in the sun should be about half an hour a day.

Strictly prevent viral infections: The temperature difference is large during the transition from spring to summer, the respiratory resistance is reduced, and it is easy to get viral infectious diseases. It is recommended that pregnant mothers avoid going to public places such as stores, theaters, etc. as much as possible to avoid contracting diseases such as influenza.

Pregnant women can do some exercise even indoors, which can keep them healthy while also making adequate preparations for the birth of the fetus. To make the delivery of the fetus smoother, the above exercises are mainly to accelerate blood circulation in the legs and relax the pelvic muscles; get more sun exposure to enhance the immunity of pregnant women.