What should I do to prepare for exercise before pregnancy?

In order to have a healthy baby, you should do some exercise before you get pregnant. First, exercise for one to two hours a day. Many people keep exercising when they are not pregnant, but stop when they are ready to get pregnant.

Because they are worried that exercise will damage the fertilized egg, which is not the case, exercise will enhance the vitality of the egg cell and make the baby healthier. Secondly, strenuous exercise will not affect pregnancy, but a variety of hormones produced by exercise can improve excitability and be more conducive to the implantation of fertilized eggs, however, any degree of exercise is required in moderation.

Women should jog or walk briskly, which is conducive to the burning of body fat, and proper fat loss is conducive to the birth of a healthy baby. Emptying your bladder before exercise can improve exercise efficiency. At the same time, you can change into loose-fitting clothes that will help your body relax.

If you feel uncomfortable during exercise, you should stop to avoid adverse reactions. When exercising, there is still a need to relax and exercise. After all, a good mother's body plays a vital role in the birth of a child.

In addition, you can also do yoga, swimming, etc., but these must be controlled to a certain extent to avoid muscle spasms. In any case, before pregnancy, mothers must ensure that their body is in good condition, strengthen their body, and protect themselves, so as to effectively avoid the adverse effects of medication on the baby during pregnancy. No matter what kind of exercise, you should hold the principle of moderation, don't let your body be tired for a long time, exercise is to make the body more energetic, so, mothers should protect themselves, maintain a good attitude, so that the body is better, more conducive to the growth of the child.

In conclusion, proper swimming, yoga, jogging, or brisk walking can increase the vitality of cells in the body and contribute to health.

I think you can do some exercise that is not too strenuous or not, such as yoga or something is a good choice, you can cultivate your body, and you can continue to exercise after pregnancy.

If you're planning to exercise before pregnancy, you can go for a jog or practice yoga.

I think that if you want to prepare for exercise before pregnancy, you should do something that is not very large, and yoga can help cultivate your body.

Personally, I think if you want to exercise during pregnancy, you should still practice yoga.

I feel that during this period, I just need to walk slowly and don't do other strenuous exercises.

I think that before pregnancy, you should not exercise too vigorously, and you should arrange your daily life time reasonably.

I think you should ask some professionals about what you should do when you are ready to exercise, after all, pregnant women are very important.

I can't accept forced exercise, I will choose light aerobic exercise which has significant health benefits for the hidden mask. Here's a brief description of the various modes of exercise I would choose for moderate to light and their benefits:

Jogging: Jogging is a low-intensity aerobic exercise that can enhance cardiopulmonary fitness, increase metabolic rate, prevent cardiovascular disease, enhance immunity, reduce stress, etc., while also burning a lot of calories to help control weight.

Brisk walking: Brisk walking is a low-intensity aerobic exercise that is more suitable for beginners and seniors than jogging, and has benefits similar to jogging, such as improving cardiorespiratory fitness, enhancing metabolic rate, lowering cholesterol, and improving sleep.

Swimming: Swimming is a full-body aerobic exercise that can enhance cardiopulmonary fitness, build muscles, improve respiratory and circulatory systems, prevent diseases, relieve stress, etc. Due to the buoyancy of the water, swimming can also reduce the pressure on the joints, which is more suitable for people with joint problems.

Cycling: Cycling is a low-stress aerobic exercise that can enhance cardiopulmonary fitness, strengthen lower limb muscles, increase metabolic rate, promote blood circulation, relieve stress, etc. Compared to running, cycling has less impact on the knees and is suitable for people with joint problems.

Badminton: Badminton is a moderate-intensity aerobic exercise that can tone the muscles of the whole body, improve cardiopulmonary fitness, improve coordination, reduce fat accumulation, etc. Due to the convenience of the venue and equipment, badminton has also become a wide range of team sports, which helps to socialize and interact.

In short, light aerobic exercise methods include jogging, brisk walking, swimming, cycling, badminton, etc., which can enhance cardiopulmonary function, promote metabolism, prevent disease, relieve stress, etc. to varying degrees, and also have good adaptability and socialization, which is very suitable for exercise choices in daily life.

Exercise during pregnancy is particular: 5 precautions Mothers should be clear in order to protect themselves and protect the health of the fetus at the same time.

If you didn't exercise often when you weren't pregnant before, then it is recommended to do simple exercises such as walking or brisk walking after pregnancy, or follow the guidance of a professional teacher to carry out the corresponding exercisesYogaPractice is also possible, or yesGymnastics for pregnant women, but don't do some more intense exercises.

For example, when you are just full, you can only take a walk, and you can't do maternity exercises or yoga. When you are on an empty stomach, you have to eat something to cushion your stomach before exercising, nothen hypoglycemiaMom faints easily. And when preparing for bed, try toDon't do too strenuous exerciseOtherwise, the mother will be excited and unable to sleep, even if the mother is not excited, the fetus may also punch and kick in the stomach, affecting the mother's sleep.

SoThe best time to exercise is during the day.

In fact, Jing's mother does not recommend her mother to go to the gym to exercise, most gyms are indoor, and the air conditioner may be turned on in the summer, and the heating may even be turned on in some places in the winter, and the air mobility is not particularly good.

For mothers, because they need more oxygen, going to a more confined space at this time will make them feel difficult to breathe, and exercising will make them feel more uncomfortable. So it is recommended for momsThe sports venue chooses a gear to upgrade in a relatively open place outdoorsIf the weather is too cold, it is also recommended to open the windows to allow more air circulation when exercising at home, so that the whole breathing of the mother can be smoother and she can breathe fresh air.

The mother herself needs more water, and when she is exercising, she will easily feel thirsty once she sweatsDrink plain waterYou can also drink some moisturizing sugar water, such as pear water, but it is not recommended to drink sweet drinks, too much sugar intake is only bad for the body of the pregnant mother.

Pregnant women should first ask the doctor before exercising, to understand the exercise that is suitable for them, and secondly, pregnant women need to wear loose sportswear before exercising, so as not to cause harm to the body, and pregnant women should adhere to regular Li Zhen exercise when exercising, not fishing for three days and drying nets for two days, and finally pregnant women should drink more water during and after exercise.

During pregnancy, you should exercise moderately, do not do strenuous exercise, you can take the exercise of slow walking yoga, the exercise or finch time is not too long, and you should do a good warm-up before exercising, you can exercise the hips, thighs, waist and other places in the form of a group.

You can do some physical exercise appropriately, but Xunna should avoid large exercises, pay attention to rest, combine work and rest, and do some simple yoga movements, which will help the development of the fetus.

Don't do too strenuous exercise. You can do some aerobics, keep your breathing steady, and aerobics. Keep exercising every day, within half an hour

Both men and women need to have a healthy body during the preparation for pregnancy, so in addition to diet, you need to pay attention to balanced nutrition, you also need to pay attention to proper exercise, because exercise can improve the physique, and can also improve the distribution of hormones in the body, which is conducive to the health of pregnancy. So, what exercises can you do before pregnancy? What exercises should I do while trying to get pregnant?

1. Pre-pregnancy pregnancy preparation

1. Prone bench exercise.

Many women like to do sit-ups in order not to relax their abdominal muscles, which can only increase the strength of the abdominal muscles. To strengthen the lower back muscles, it is not as strong as "prone push". The practice of lying upright on the bed or carpet is to lie prone on the bed or carpet, take the umbilicus and abdomen as the fulcrum, contract the back and hip muscles vigorously, and then lift the head, upper limbs and lower limbs upwards vigorously, do not flex the elbows and knees, and always keep them straight, so that the body is in a state of "angular arch reflexion", hold for 10 seconds, and relax.

Repeat this 10-15 times for one trillion key, do 3 sessions a day, so that the back muscles are stronger and stronger.

2. Raise dumbbells flat.

Stand upright, hold a dumbbell in each hand, raise it flat, keep your upper limbs at 90 degrees to your body, hold for half a minute, and you can feel the back muscles contracting. Rest for half a minute and then do a flat lift, repeat 10 times for a section; Do one session in the morning, afternoon, and evening, and stick to it for a long time to strengthen the back muscles.

3. Carry heavy objects.

In fact, women usually do more work of lifting heavy objects or holding heavy objects, which is very beneficial to exercising back muscles.

2. Nutrition must be supplemented before pregnancy

1. Supplement folic acid.

Folic acid supplementation should be started 3 months before pregnancy, with mg per day, and continued until 3 months after pregnancy. Folic acid preparations specially prepared for pregnant women are milligrams, which is the recommended amount in the past, and American doctors have confirmed through research that daily supplementation of milligrams of folic acid can not significantly reduce the incidence of fetal neural tube defects, and daily supplementation of milligrams of folic acid can significantly reduce the incidence of fetal neural tube defects, and this dose is safe for pregnant women.

2. Iron supplementation.

If the hemoglobin value is found to be lower than normal during the pre-pregnancy health check-up, it can be determined that there is mild anemia and iron supplementation is required to increase the hemoglobin level to normal levels. For example, if ferrous sulfate is supplemented, 100 mg per day, after 3 weeks, the blood routine is rechecked.

3. Supplement vitamin D

Working women, who work from 9 to 5, rarely receive sun exposure and have less outdoor activities. Doing as much outdoor activities as possible and getting more sunlight exposure are especially important for women who are planning to become pregnant in the workplace. If that's not possible, take vitamin D gels for a few weeks.

During the exercise period during pregnancy, pregnant women should not do more exercise than their body can tolerate, and should keep it within the appropriate range, not excessively, so as not to affect the baby in the womb.

To exercise properly, pay attention to rest when exercising, do not do large exercises, do not do strenuous exercises, and exercise for too long.

First of all, you should choose the right way to exercise, avoid high-intensity exercise, pay attention to the combination of work and rest, pay attention to rest, and choose some yoga work suitable for exercise during pregnancy.

1.Walking is the safest and most suitable exercise for pregnant women, when the embryo develops steadily, proper walking can enhance cardiovascular function, you can take about 30 minutes a day to walk, preferably after dinner, you must choose the right shoes when walking. 2.

Swimming, which can exercise the muscles of the whole body of pregnant women, is also a very safe way of exercise, pregnant women will feel very relaxed when swimming in the water, which can relieve fatigue during pregnancy. 3.Yoga, there are yoga exercises specifically for pregnant women, which can be properly practiced on the abdomen, which helps to give birth smoothly and can enhance the body's sense of balance.

When you are pregnant, you can go for a walk, you can also go for a brisk walk, you can also swim, you can also do maternity gymnastics, and you can also do yoga; The thing you need to pay attention to is not to do it for too long, and the amplitude is not too large, and you should pay attention to keeping warm and non-slip.

Pregnant women can take a walk after a meal and also do some yoga exercises; When doing sports, you must be accompanied by your family, do not try some difficult movements, which will have a very serious impact on your physical health and the safety of the fetus.

Swimming, walking, tai chi, yoga, stretching, these are all very suitable. Don't move too much, adjust your breathing properly, and rest properly at the same time, don't be too tired.

The fetus is relatively stable in the second trimester, and you can do some stretching exercises, such as swimming, which is safer, can exercise cardiopulmonary function, and make the body flexible and powerful, but you should pay attention to ventilation, holding your breath will lead to fetal hypoxia. It is also possible to do yoga for pregnant women. Precautions for exercising during pregnancy:

Wear comfortable flat shoes, don't take too long, take proper rest, drink water, and ask your doctor if you are unsure whether you can exercise.

Walking, swimming, doing yoga, doing tai chi, stretching, these are all very suitable. Be sure to wear non-slip shoes, don't do strenuous exercise at this time, and be sure to warm up before doing sports to avoid falling.

You can jog, walk, do yoga, do gymnastics, climb stairs; Don't exercise for too long, find someone to exercise with you, try to do indoor exercise, don't do strenuous exercise, and prevent infection.