孕期运动
Most women can, and should, engage in mild to moderate exercise during 怀孕. Exercise can help you stay in shape as well as prepare your body for labor and delivery. However, talk with your health care provider before you begin exercising during 怀孕.
Walking, swimming and cycling are all excellent forms of exercise during 怀孕. Strengthening exercises are appropriate using light weights. You also may want to consider a prenatal exercise class. Instructors can illustrate safe and effective floor exercises.
怀孕期间运动的好处
孕期运动可以:
- 增强力量和耐力
- Strengthen muscles in preparation for labor and delivery
- 帮助解决便秘
- 提高自己的能力
- 缓解背痛
- 增加灵活性
- 改善心情
- 改善睡眠
记住身体的变化
At the same time, there are a number of key points to keep in mind while you exercise:
- Your balance and center of gravity will change as your baby grows larger
- You may feel more short of breath as oxygen demands change
- Blood volume increases so your heart's workload increases
- 怀孕 hormones can cause ligaments to loosen and stretch
如何安全运动
Whether you are pregnant or not, it always is important to warm up and cool down when exercising. Take five to 10 minutes at the beginning of your exercise session to gradually warm up your muscles and prepare your body. When you finish your exercise session, gradually slow down rather than stopping abruptly. The warm-up and cool-down periods can involve the same form of activity as your exercise — for example, walking or swimming — but should be performed at a lower intensity and slower speed.
其他重要提示包括:
- 根据天气穿衣服
- Wear the appropriate clothing, such as supportive shoes for walking
- 多喝水
- 吃健康、均衡的饮食
安全提示
- 不要过度. Stop exercising if you become short of breath and don't exercise to the point of exhaustion. If you feel short of oxygen, you may be compromising oxygen delivery to your developing baby.
- 不要冒险. Avoid any activity that could cause trauma to your abdomen.
- Don't perform exercises that involve bouncy, jerky motions. 避免压迫子宫的运动.
- During the second and third trimesters, don't do exercises that require you to lie flat on your back. This position is associated with a decrease in blood flow and oxygen delivery.
需要注意的警告信号
Stop exercising and call your doctor if you experience any of the following:
- 明显的疼痛
- 阴道出血
- 漏液
- 感到头晕或晕眩
- 呼吸明显急促
何时避免运动
避免运动,如果:
- 你有风险 早产
- 你有出血或渗液
- 你羊水破了
- You have preeclampsia (high blood pressure from 怀孕)
- You have other medical conditions or complications that require limited activity
- 你在卧床休息
怀孕期间运动前, talk with your health care provider about any limitations or precautions you should take.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.