The physical differences between people are really huge. From this point of view, it is reasonable to choose to rest during pregnancy, or to continue exercising during a period when fitness and running are possible - it varies from person to person. The editor of Quliu.com has heard that many people can participate in marathons during pregnancy, which really scares the editor. Of course, this does not mean that everyone can do this

Can I run during pregnancy

Many pregnant women still insist on running after pregnancy. On the one hand, proper exercise during pregnancy can promote better growth of the fetus and is also helpful for their own health. On the other hand, they may be addicted to running and especially like running. After suddenly stopping, they will feel very uncomfortable both physically and mentally (just like people who quit smoking).

Exercise science analysis does not say that pregnant women cannot exercise. It is recommended not to exercise in the first three months of pregnancy (early pregnancy). You can exercise in 4-7 months. After 8 months (late pregnancy), you should pay attention to reducing the amount of exercise.

The more suitable sports are light yoga, jogging, and swimming - these are aerobic exercises that can strengthen cardiopulmonary function and promote the body's absorption of oxygen during pregnancy. And to avoid weight gain (many Chinese pregnant women have excessive nutritional intake during the delivery period and their weight is very exaggerated, which is actually detrimental to the fetus).

The most important thing to pay close attention to during exercise is abdominal pressure. Because as the uterus grows, the pressure on the abdomen increases, and the vibration generated during exercise will increase the load on the uterine ligaments and pelvic floor muscles. In particular, you cannot do squats, weight-bearing and other exercises. Paying attention to abdominal pressure means paying close attention to whether you feel any discomfort in your lower abdomen.

So if you prefer jogging before pregnancy, you can choose to walk briskly or alternate between running and walking. If you like to lift irons in the gym before pregnancy...it is recommended to reduce the intensity as much as possible or not do it. In principle, pregnant women should not do any strenuous exercise.

This is a wrong demonstration, please do not imitate

Precautions for exercise during pregnancy

Your exercise goal is to raise a healthy child, not to achieve athletic performance, nor to challenge anything;

Before exercising, you must formulate a long-term exercise plan. This does not mean that you have to strictly follow the exercise plan, but if you have not completed the previous stage of the training plan, do not jump directly to the next stage, and do not try any exercise that exceeds the intensity of the plan (if your goal is to run a marathon while pregnant, this is still the case);

Learn to listen to your body and know when "enough" is enough and you can stop;

All exercises require learning to warm up and cool down (in simple terms, let the body move first, and the heart rate slowly increase from the resting heart rate to the exercise heart rate before starting formal exercise. Cooling down also allows the body to slowly relax and the heart rate returns to the resting heart rate. The warm-up and cool-down process sometimes takes longer than the exercise time, so it must not be shortened).

No matter whether you like to exercise alone before, during pregnancy, try to have someone else accompany you, and the other person should be a reliable man (many sports during pregnancy, including the expectant mothers who ran marathons above, basically do it with their husbands).

Please stop exercising immediately if any of these situations occur:

Headache or dizziness;

Chest pain;

Irregular heart rate (try to bring a heart rate monitor when exercising. Nowadays, many heart rate monitors are monitored by photoelectricity and can be worn on the wrist, without a chest heart rate belt);

Bleeding from the lower part;

Reduced fetal movement;

These are already very obvious adverse reactions, proving that you exercise too much or are not suitable for exercise during pregnancy.

What are the risks of exercise during pregnancy

Hormones during exercise may cause the uterus to contract prematurely (if hormones are no longer secreted, it means that the fetus has stopped growing and is preparing for uterine contractions);

During exercise, a large amount of blood throughout the body will be distributed from the internal organs to the skeletal muscles, which means that the placenta receives less oxygen and nutrients (so the marathon pregnant women mentioned above all emphasize the need to replenish energy);

Exercise will generate a lot of heat, so be very careful if you do it in summer. Overheating of the body is not a good thing for the fetus;

If you must exercise, please wear good equipment

Try to wear running shoes with good cushioning, and the running shoes should also have good support performance;

Wear a sports bra and clothing suitable for exercise (sweat-wicking/breathable and able to maintain body temperature);

If possible, purchase special sports equipment for pregnant women (for example, some compression clothing brands also have compression pants specially designed for pregnant women, which can help pregnant women relieve the soreness of buttocks and leg muscles during exercise);

Use heart rate equipment to monitor heart rate (such as photoelectric heart rate watches, or heart rate straps that can be connected to mobile phones. These will also record your heart rate changes before and after exercise);

So the last thing - can I exercise during pregnancy? You can do the right exercise at the right time, and some super expectant mothers can even run marathons. But everything varies from person to person, and there's obviously no right answer for everyone about whether or not you should exercise during pregnancy.

It is reasonable not to exercise. If you insist on exercising, of course it will be great!

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