孕期各阶段应做不同的运动（different exercises should be done at different stages of pregnancy） 6页

孕期各阶段应做不同的运动（Differentexercisesshouldbedoneatdifferentstagesofpregnancy）ScientistsatUniversityofWitwatersrandinSouthAfricafoundthatpregnantwomenafterexercisewhenthetemperaturerises,willpassthroughtheplacentaformationheatprotectionmechanismofthebaby,thisriseintemperaturecanoffsettheimpactofmaternaloverheatingofthebaby,thebabyhasbeeninagrowthenvironmenttoensurethestabilityof.Itseems,doexerciseduringpregnancyonthebabyreallyisagoodthing,butthemothercandowhat,howtodotheexercise?Forthis,thereporterinterviewedXingShucha,directoroftheBeijingcityschoolforpregnantwomeninmaternalandChildHealthHospitalofHaidianDistrict.ExpectantmotherclevermovementtothebabyreallyhealthyCommontomanyexpectantmothers,oneknowsthatsheispregnant,immediatelyintofullalert,pushingoffwork,entertainmentandallphysicalactivities,sittingathomewaitingforthebabytobeborn.Infact,theywanttoexercise,butafraidofmovingbig,hurtthebaby,isreallyconfused."Whenyou'repregnant,exercisecanconsumeexcessmaternalbloodsugar,reducetheriskofgettingdiabetesandmakeyourbabygrowmorenormal,"saysxing.Butyoushouldconsultwithadoctorbeforeexercise,andexerciseunderspecialguidanceaccordingtoyourphysicalcondition.EarlyaerobicexerciseIngeneral,pregnantwomenshoulddomoreaerobicexercise\nwithin16weeks,orwithin4months,ofexpectantmothers.Swimmingisthefirstchoice.Don'tthinkit'ssafeforpregnantwomentoswim.Xingdirectorsaid,infact,swimmingisaverygoodaerobicexerciseforpregnantwomen,accordingtothebody,ifitisbeforepregnancyhasbeeninsistingonpeople,andduringpregnancyingoodphysicalcondition,thenfromearlytolatepregnancycancontinue.Themostimportantthingisthatswimmingallowsallmusclestoparticipateinactivities,promotebloodcirculation,canmakethebabybetterdevelopment.Atthesametime,regularswimmingduringpregnancycanalsoimprovemood,reducepregnancyreactions,andhaveagoodeffectonthebaby'snervoussystem.Xingdirectorreminded,swimmingshouldchoosegoodsanitaryconditions,lesswaterbeforetheswimmingpool,dowarm-up,wearinggogglesonthewater,butalsotopreventotherstokickthebaby.Swimmingduringpregnancycanincreaseheartandlungfunction,andthebuoyancyinwatercanreducetheloadofjoints,eliminatecongestion,edemaandvaricoseveinsandsoon.Itisnoteasytobeinjured.Besidesswimming,likebriskwalking,jogging,jumpingsimplerhythmicdance,climbthestairsandsomeotherrhythmicaerobicexercisetimeeverydaytodooneortwo.But,likejumping,twistingorfastrotatingmovementcannotbecarriedon,cyclingshouldbeavoided.Anddailychoressuchaswipingthetable,sweepingthefloor,washingclothes,buyingfoodandcookingcanbedone,butifthereactionisseriousandvomitingfrequently,itisnecessarytoreducehouseworkproperly.\nInterimexercisevolumeXingdirectorsaid,inthemiddleofpregnancy,thatis,4-7months,theplacentahasbeenformed,soitisnoteasytocausemiscarriage.Thisperiod,thebabyisnotverylarge,expectantmotherisnotveryclumsy,sointhemiddleofpregnancytoincreasetheamountofexerciseisappropriateperiod.Forthosemotherswhocan'tswim,itisalsoagoodexercisetotakeawalkinthemorningandevening.Itnotonlypromotesgastrointestinalmotility,butalsoincreasesstaminaandendurance.Itishelpfulforchildbirth.Whilemovingaround,thebabyisnotidle,canstimulatehisactivities.Infact,walkinginthesunshineisthebest,canuseultravioletsterilization,canmakesubcutaneousdehydrogenationofcholesterolintovitaminD3,thevitamincanpromoteintestinalabsorptionofcalciumandphosphorus,onthedevelopmentofthebaby'sbonesareespeciallyadvantageous.Xingsaid,walkingtowatchthespeed,thebestcontrolin4km/hour,onceaday,every30-40minutes,paceandtimeshouldbegradual.Atthesametime,takeagoodchoiceoftheenvironment,suchasinthegardenorinthewoods,likethenearestsandstorm,sotrynottogoout.Inaddition,thereisafitnessballmovementisverypopularrecently,pregnantwomencangotoaprofessionalmaternalandchildhealthcarehospital,youcanalsobuyhometodoityourself.Theballislikeabig,soft,veryflexible,canbeartheweightofmorethan300kg,pregnantwomensittingontheball,likefloatinginthewater,verycomfortable,cangreatly\nreducethepressureoflowerextremity,andcanmovearound,soastoexercisepelvicfloormuscleligament,helpinchildbirth,thebabybodygrowthisalsoveryhelpful.Atthispoint,theincreaseintheamountofexerciseisnottoincreasetheintensityofexercise,buttoimprovethefrequencyofmovementandextendtheexercisetime.Butwhatneedstobeemphasizedisthatwemustdoexercisesaccordingtoourownsituation,notstrongsports.Ifyouhaven'tbeenexercisingbefore,youcandosomeminoractivities,suchastakingawalkorsittinginagym.Ifyou'vebeenexercising,youcanswimandplaytabletennis.Butremembernottodomountaineering,climbing,jumpingandotherviolentsports,soastoavoidaccidents.Theweightincreaseinthemiddleofpregnancy,theimbalanceofthebody,todohouseworkisdifficult,andthereforetoavoidtoohighortoolowlabor,suchaswipinghighglass,bendingovertowipethegroundisdangerous.DoaerobicslaterLatepregnancyis8-10months,especiallyneartheprebirthmothers,weightgain,bodyburdenisheavy,thismovementmustCaution!,shouldbebeneficialtotheirdelivery,butalsohelpthehealthofthebaby,nottootired,Xingdirectorsaid,thistimenottodoexerciseinthehotweatherineachexercisetimeshouldnotexceed15minutes.Themovementofthisperiodhighlightedaslowword,withaslightlyslowerwalkmainly,toofastortoolongarenotgood,\ninspeed,to3km/hisappropriate,thetimetopregnantwomenfeelfatigueasthedegree.Atthesametimeasthewalk,theexpectantmotherwillalsoworkwithastaticpelvicfloormusclesandabdominalmuscles,notonlyforchildbirth,butalsoforthebabytogrowhealthier,healthierandstrengthenhisvitality.Soit'sgoodexercisetodosomeslowexercisesinthemorningandevening.Forexample,simplestretching;sittingonthemat,stretchingyourlegs;lyingdownandtwistingthepelvisgently;thebodyissupine,kneesbent,holdingthelegwithyourhands,andthebodytothekneesandothersimplemovements.Eachexercisetimein5-10minutes,actionshouldbeslow,don'tdotheaction.Thisperiodmustnotbeovertired,donotdohousework,andjump,bungeejumping,diving,waterskiingisabsolutelyimpossible.ExerciseintensityselfcontrolXingdirectorstressedthatitisnecessarytomothersappropriateexercise,butexercisebefore?Youmusthaveseveralimportantcognition,thatisyourbasichealthstatus,forthemovementofthespecializationandmovingtype,movementenvironmentandthemovementtimeandsoonshouldbeconsidered.Generallyspeaking,inthemovement,notmorethan140pulse/min,temperatureshouldnotexceed38degrees,thetimeto30-40minutesisappropriate.Atthebeginningofthemovement,youshouldadjustyourselfaccordingtothecomfortlevelyou\nfeel,andfindaseriesofcombinationsthatsuityourpregnancy.If,dizziness,shortnessofbreathduringexerciseappears;contractionfrequencyincrease;paininonearea;YinDaosuddenlywithbloodorbleeding,stopexercisingimmediatelytotheexpertconsultationisnormal,whetheritissuitablefortodosports.