Daily health care for pregnant mothers in the 22nd week of pregnancy

Several types of exercises suitable for the second trimester. The following types of exercises are suitable for pregnant mothers: Walking When the weather is suitable, go for a walk in a park with fresh air, on a field trail in the countryside or in the woods accompanied by relatives and friends, 3 to 5 times a week. The walking time and distance are appropriate so that you don\’t feel tired. Swimming Swimming is one of the more suitable sports for pregnant mothers. It is safe, comfortable and has a moderate amount of activity. It can exercise the strength of the abdomen, waist and legs, increase lung capacity and improve the coordination of the body. Compared with land sports, swimming also has the advantage of reducing waist pressure. But pay attention to the hygiene of swimming pool water. You can do a few sessions of radio exercises every day after taking a walk or after work. In the first 3 months of pregnancy, do not do jumping exercises, and you can do a few less beats in each exercise. The range of movements should be smaller and the rhythm slower. After 4 months of pregnancy, you can do the full set, but bending and jumping should be done less or even not at all. In the later stages of pregnancy, bending and jumping should be reduced, but activities such as ankles, wrists, and neck can be increased. Insisting on doing gymnastics for pregnant mothers every day. Evacuating and defecating before doing exercises can reduce waist and leg pain and relax the muscles of the waist and pelvis. When doing exercises, the movements should be light and gentle, and the amount of exercise should be enough so that you don\’t feel tired. There are many benefits of swimming for pregnant mothers. Pregnant mothers participating in labor or sports activities will more or less cause uterine contractions. When the uterus contracts, the uterine blood flow will be reduced accordingly, so the blood supply to the fetus will also be reduced accordingly. For healthy pregnant mothers, although participating in physical activities can reduce uterine blood flow, it usually does not affect the fetus because the fetus has a strong tolerance. On the contrary, after pregnant mothers exercise, they can effectively promote pelvic blood circulation and increase body metabolism, which are beneficial to both pregnant mothers and fetuses. The breathing movements and muscle exertion during swimming are quite similar to childbirth. Therefore, the biggest benefit of swimming exercise to pregnant mothers is that it can shorten the labor time and reduce the incidence of dystocia. Of course, pregnant mothers should generally not swim for more than 1 hour, and can swim approximately 300 to 400 meters. Do adequate warm-up exercises before swimming and avoid diving and backstroke. Rescue equipment should be provided when swimming, and swimming should be carried out under the supervision of lifeguards. Related articles: Dietary principles for pregnant mothers in the 22nd week of pregnancy Precautions for exercise during pregnancy If you exercise regularly before pregnancy, you should stick to smaller exercise programs, but the time and intensity should be controlled. If you don’t exercise regularly before pregnancy, you can gradually increase the amount from small to large until the intensity is appropriate. It is best not to do high-intensity exercise in the first three months of pregnancy. The most suitable time period for high-intensity exercise is from the fourth month of pregnancy to the seventh month of pregnancy. You should not do weightlifting and sit-ups during pregnancy because it will hinder blood flow to the kidneys and uterus, affect fetal development, and even lead to miscarriage. Don\’t jump, run hard, make sudden turns or bends, and don\’t do exercises that are too long or too tiring. It is more appropriate to arrange exercise in the morning and evening in summer; drink more water and get enough rest. If you suddenly feel dizzy, short of breath, rapid heartbeat, unstable center of gravity, etc., stop activities immediately and observe carefully; if you have high blood pressure that cannot be lowered, special abdominal pain, vaginal bleeding, amniotic fluid discharge, arrhythmia, etc.If any of these conditions occur, you should seek medical treatment as soon as possible. Finally, pregnant mothers who suffer from heart disease, kidney and urinary system diseases, a history of miscarriage, gestational hypertension and unstable blood pressure are not suitable for exercise.