Can I exercise to lose weight when I'm pregnant?

During pregnancy, pregnant women need to supplement certain nutrients to help the baby grow. For this reason, many women gain weight during pregnancy. Of course, no one wants to be fat. Even pregnant women, if they gain weight during pregnancy, will want to lose weight through certain methods. So, can you lose weight through exercise when you are pregnant? In fact, as long as you master the correct exercise method, it is not impossible to lose weight during pregnancy.

1. Aerobic exercise

It includes exercises such as brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity and requires new mothers to continue 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 new mothers 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

It includes exercises such as swimming and water aerobics. As a special type of aerobic exercise, water exercise is extremely beneficial to new mothers: the buoyancy of water can help new mothers 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 water's better conductivity than air means new mothers don't 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 exercise method

This is a sport that is good for adult women who are having their periods, and it can be done at any time and any place. Its main mode of movement is accomplished through 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: new mothers can stand, lie on their side, or sit down, and tighten the perineum muscles, which contain the circular muscles of the vagina and anus, while inhaling. 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 checked by doing the contraction and lifting movement while urinating. If the pause in urine flow can be reduced, it means that your action is correct. Persisting in doing this exercise will be beneficial to the lifelong health of women's reproductive and urinary systems.

4. Other sports

Sports that require certain professional 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 new mothers and should no longer be done, such as holding your breath to lift weights, over-stretching ligaments, shoulder and elbow handstands, and the like. It is best to consult a professional in this sport to design an effective and safe training plan.