How to exercise properly for pregnant women to lose weight

Pregnant women can engage in moderate exercise under the guidance of a doctor to help control their weight. Low intensity aerobic exercises such as walking, yoga for pregnant women, and swimming are recommended.

Pregnant women should prioritize safety when exercising for weight loss. Avoid vigorous exercise in the early stages of pregnancy, and choose activities with low joint pressure in the middle and late stages of pregnancy. Walking is the safest form of exercise during pregnancy, with 30 minutes a day promoting blood circulation and being less prone to injury. It is important to choose a flat road surface and wear non slip shoes. Yoga for pregnant women can enhance core muscle strength, improve posture, and alleviate lower back pain, but it is important to avoid supine positions and excessive stretching. Water sports such as swimming or walking can reduce physical burden. It is recommended to keep the water temperature at 28-32 degrees Celsius and avoid diving or diving activities. Kegel exercise can exercise pelvic floor muscles, with 3 groups of 10 times per day, which can help prevent postpartum urinary incontinence.

During pregnancy, exercise should avoid high temperature environments. Add 200 milliliters of warm water before and after exercise. If dizziness, contractions, or vaginal discharge occur, stop immediately. The appropriate intensity of exercise is to be able to have normal conversations, with a heart rate not exceeding 140 beats per minute. Exercise 3-5 times a week and no more than 45 minutes per session. Pregnant women who experience rapid weight gain can increase their daily activity levels, such as doing household chores with tiptoe exercises and doing light activities like arm wraps while watching TV. Pregnant women with diabetes during pregnancy are advised to exercise their upper limbs for 15 minutes 1 hour after meals, such as elastic band training or lifting mineral water bottles. Pregnant women who exercise to lose weight should be equipped with heart rate monitoring devices, wear professional maternity sports bras during exercise, and avoid exercising on an empty stomach or when full. Diet should ensure an additional daily intake of 300 calories, increase the proportion of high-quality protein and dietary fiber, and promptly supplement with multivitamins and calcium supplements after exercise. Communicate exercise plans with doctors during regular prenatal check ups, and individuals with twin pregnancies, placenta previa, or cervical dysfunction should be prohibited from exercising to lose weight. After 6 weeks postpartum, exercise can gradually resume after evaluation by a doctor, starting with 10 minutes of pelvic floor muscle training every day, combined with abdominal breathing to help the uterus reset.