What kind of exercises can pregnant women do? 8 things pregnant women should pay attention to when exercising

　　Many expectant mothers will do appropriate exercises. You must know that exercise is a good thing, because the exercises of expectant mothers will shake the amniotic fluid, and the shaking amniotic fluid can stimulate fetus whole body skin , just like massaging the fetus, these are very beneficial to the brain development of the fetus. However, pregnant women need to choose appropriate activities for exercise, otherwise it will be counterproductive. So what exercises can pregnant women do? What are the precautions for pregnant women to exercise? Next, I will introduce them one by one for your reference.

　　What exercises can pregnant women do?

　　1. Stretching

　　Stretching can keep your body flexible and relaxed and prevent muscle strains. You can combine stretching with cardiovascular exercises to give your body a comprehensive exercise。

　　2. Dance

　　Dancing can promote blood circulation in the body. You can dance to your favorite music in the comfort of your own living room or take a dance class, but avoid strenuous movements like jumping or spinning.

　　3. Yoga

　　Yoga maintains your muscle tone, making your body more flexible, and puts less stress on your joints. But you may need to practice yoga while also arranging walking or swimming a few times a week to strengthen your heart.

　　4. Swimming

　　Health care providers and fitness experts agree that swimming is the best and safest form of exercise during pregnancy. Swimming exercises large muscle groups (arms and legs), has cardiovascular benefits, and can help expectant mothers who are growing in size feel less bulky in the water.

　　5. Take a walk

　　For expectant mothers, walking is the best exercise to enhance cardiovascular function. Walking can keep you healthy , at the same time, will not sprain knees and ankles. You can walk almost anywhere, you don't need any equipment other than a good pair of shoes, and it's safe throughout pregnancy.

　　6. Low-intensity aerobics

　　One benefit of taking an aerobics class is that you get regular exercise at a set time. If you attend a course specifically for expectant mothers, you can also fully enjoy the wonderful time of communicating emotions with other expectant mothers, and you can rest assured that every action taught here is safe for you and your baby.

　　7. Weight training

　　If weight training is part of your regular exercise routine, there's no need to stop it after pregnancy, but most pregnant women should reduce the weight of their training (you can increase the number of repetitions to ensure adequate exercise). As long as the necessary protection and proper technique (slow, controlled movements) are used, weight training is a great way to strengthen and tone your muscles. But this training method is best obtained with the consent of your health care practitioner and carried out under the guidance of a professional coach.

　　Exercise precautions for pregnant women

　　1. When exercising during pregnancy, wear loose-fitting, flat-soled shoes.

　　2. Keep warm and avoid catching cold. It is advisable to take a shower after exercising.

　　3. When the weather is too hot, it is not advisable to go for a walk between 10 am and 3 pm.

　　4. When walking, try to avoid places with slopes or steps, especially in the third trimester of pregnancy, to avoid increasing the chance of falling.

　　5. Those suffering from heart disease, kidney and urinary system disease , had a history of miscarriage, suffered from gestational hypertension , it is not suitable for exercise.

　　6. Don’t go for a walk in busy cities. The air in these places has high levels of car exhaust. Excessive inhalation will affect the brain development of the fetus.

　　7. Walking should be scientific. It is best to slow down the pace at the beginning. The walking distance is about 1 kilometer. Start three times a week and gradually increase the distance.

　　8. When exercising during pregnancy, you should pay attention to choosing the place and time for exercise. If conditions permit, try to go to places with lush flowers and trees and shaded trees. These places have fresh air, high oxygen concentration, and less dust and noise, which are of great benefit to the physical and mental health of the mother and fetus.