This is an automatically translated article.
The article was written by Doctor Phung Quang Thuy - Department of Obstetrics and Gynecology - Vinmec Times City International General Hospital.
Exercise is safe and recommended in a normal healthy pregnancy. If you exercised before you became pregnant, you can continue to exercise. If you're just starting an exercise program, talk to your doctor and start slowly.
Don't push yourself too hard. Talk to your doctor about what types of exercises to do. There are a number of health conditions that can limit your exercise.
1.General Instructions
Drink plenty of water and have a snack before exercising. Wear comfortable clothes. It is best to exercise for 30 to 45 minutes 3 to 5 times per week. You can continue chatting while exercising. Avoid overheating. Do not exercise on very hot or cold days. Avoid any type of exercise that can cause injury to your abdomen. Mild cramping is often felt during exercise. Drink plenty of water and the cramps should stop once you're done exercising.
Khi mang thai nên uống nhiều nước và ăn nhẹ trước khi muốn tập thể dục
2.Exercise safely
Warm up and cool down after each workout. Start slowly. Listen to your body. Don't try to push yourself too hard.
3. When to stop exercising?
When you feel tired. Don't exercise to the point of exhaustion. If you have pain or any other unusual symptoms, stop exercising immediately, rest and call your doctor if these symptoms do not go away. Keep one foot on the floor during all standing exercises, don't get out of hand, and don't make quick, jerky movements. This can throw off your balance. Never hold your breath. Your joints are softer so don't widen or flex the joints like deep knee flexes or deep squats. Don't strain your muscles.
Hãy ngừng tập thể dục khi cảm thấy mệt mỏi
4. Types of exercises for pregnant women
Walking is a very useful exercise. If you were inactive before pregnancy, walking might be a good way to start. You can use light weights. Swimming is also an ideal choice, but pregnant women should not do diving movements. Only jog or play tennis if you did these things before you got pregnant.
5.Exercise to avoid
Do not do any exercises when you lie on your back after the first 3 months of pregnancy. Do not use ankle weights, double leg lifts, or sit up completely. This stretches your back.
Phụ nữa có thai không thực hiện các hoạt động có thể gây ra chuyển động giật, nhảy
Do not perform any activities that may cause jerky movements, jumps or strong impacts. No water skiing, snowboarding or scuba diving. Talk to your doctor or nurse if you have any questions or concerns.
Vinmec International General Hospital offers a Package Maternity Care Program for pregnant women right from the first months of pregnancy with a full range of antenatal care visits, periodical 3D and 4D ultrasounds and routine tests to ensure that the mother is healthy and the fetus is developing comprehensively. Pregnant women will no longer be alone when entering labor because having a loved one to help them during childbirth always brings peace of mind and happiness.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
