Proper exercise during pregnancy has many benefits for the health of both the mother and baby.

Here are some exercise recommendations during pregnancy based on the latest research and expert consensus:

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1. Frequency and duration of exercise

In the general public without other contraindications, exercise should be consistent throughout pregnancy, accumulating at least 150 minutes of moderate-intensity exercise per week (at least three days per week, although daily exercise is preferable) in order to achieve clinically significant health benefits and reduce pregnancy complications.

The daily exercise time can be controlled at 30-60 minutes, and if the pregnant mother has a fitness habit before pregnancy, it can be increased to 60-90 minutes.

2. Exercise intensity

The heart rate should be less than 140 beats per minute during exercise. The intensity of exercise can also be evaluated through subjective feelings, and a slight effort is to achieve the goal of exercise.

There is also a simpler assessment method is the “talk test”, if the pregnant mother can talk normally during the exercise, it indicates that the intensity is appropriate; If you are out of breath when you speak, it is a sign that the exercise is too strenuous .

3. Warm up and soothe

Be sure to do a good warm-up exercise to avoid muscle and joint strain. Before the exercise is over, do a 5-10 minute soothing finishing touch.

4. Avoid excessive exercise

U.S. guidelines recommend 20-30 minutes of exercise per day. Exercise at a moderate intensity or less. For pregnant women, the limit of exercise is not tired, relaxed and comfortable.

5. Hydrate promptly

Timely hydration during the three phases of exercise can not only avoid dehydration, but also help control the rate of body temperature rise.

6. Avoid jumping and concussive movements

Avoid sudden, jumping, or high-intensity activities, such as squats, sit-ups, leg jumps, and leg stretching to your toes, which can hurt your abdominal or back muscles.

7. Personalized exercise plan

Before starting an exercise program, doctors should evaluate the pregnant woman to avoid physical inability to exercise. The exercise program should be tailored to the pregnant woman’s condition and adjusted at any time according to her physical condition.

8. The type of exercise that is suitable for pregnancy

Aerobic exercises for pregnant women include brisk walking, stationary cycling, swimming, and low-impact aerobic exercise, which have the advantage of maintaining heart and lung function without putting too much strain on the joints and muscles.

epilogue

Exercise during pregnancy is an important way to keep expectant mothers and babies healthy. Through the above guidelines, it is hoped that every expectant mother can find a suitable exercise method for herself under the guidance of a doctor and enjoy a healthy and energetic pregnancy life.

Remember, every pregnant woman’s physical condition is unique, so be sure to consult a medical professional before starting any exercise program.